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
C
For running
#17 of 19
See the full list →
Research
51
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 51
Transfer · 45%2/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SSingle-Leg Calf RaiseDumbbell
  • SBulgarian Split SquatDumbbell
  • SSeated Calf RaiseMachine
  • SPogo HopsBodyweight

Takes

None yet
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