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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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Side Plank

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Obliques

Also glutes

You need

Nothing but the floor

How to do it3 steps
  1. 1Elbow under shoulder
  2. 2Body in a straight line
  3. 3Lift the hips high

Most common mistake

Hips sagging toward the floor.

Watch a demo
B
For golf
#10 of 17
See the full list →
Research
59
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 59
Transfer · 45%2/5
Injury protection · 30%4/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SCable WoodchopCable
  • ASingle-Leg RDLDumbbell
  • ALandmine RotationBarbell
  • BBird DogBodyweight

Takes

None yet
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