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/Cycling

Stationary Bike

Also called Exercise bike, Spin bike

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads

Also glutes, calves

You need

Treadmill, bike, stairs

How to do itPicture · 3 steps
  1. 1Seat height: a slight bend in the knee at the bottom
  2. 2Push and pull through the whole pedal stroke
  3. 3Keep a steady cadence

Most common mistake

A seat that’s too low, which loads the knees.

Watch a demo
B
For hybrid
#17 of 29
See the full list →
Research
63
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 63
Transfer · 45%3/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ABulgarian Split SquatDumbbell
  • ATreadmill RunMachine

Takes

None yet
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