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/Hybrid

Treadmill Run

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Quads, Calves

Also glutes, hamstrings

You need

Treadmill, bike, stairs

How to do itPicture · 3 steps
  1. 1Set a 1% incline to match running outdoors
  2. 2Land under your hips with quick steps
  3. 3Hands off the rails

Most common mistake

Holding the handrails.

Watch a demo
A
For hybrid
#3 of 29
See the full list →
Research
77
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 77
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%5/5

Most of a race is running between stations. Practise it.

How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ABulgarian Split SquatDumbbell
  • ARowing MachineMachine

Takes

None yet
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