TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Quads

Safety Bar Squat

Also called SSB squat

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Quads

Also glutes, upper back & lats

You need

Barbell, Squat rack

How to do itPicture · 3 steps
  1. 1Hold the handles with the pads on your shoulders
  2. 2Stay tall: the bar wants to tip you forward
  3. 3Squat deep and drive up through the whole foot

Most common mistake

Letting the upper back round as the bar pushes forward.

Watch a demo
A
For quads
#8 of 33
See the full list →
Research
80
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 80
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SHack SquatMachine
  • SPendulum SquatMachine
  • SSingle-Leg Leg PressMachine
  • AFront SquatBarbell

Takes

None yet
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