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/Lower day

Lower day

Legs and core. The best-ranked exercises for each muscle, filtered to your equipment. Machine taken? Tap any exercise for the next-best swap.

Lower workout
Your gym

Quads

Full ranking →
  1. 1S
    Hack Squat
    Machine
    95
  2. 2S
    Pendulum Squat
    Machine
    95
  3. 3S
    Single-Leg Leg Press
    Machine
    85
  4. 4A
    Leg Extension
    Machine
    83
  5. 5A
    Front-Foot-Elevated Split Squat
    Dumbbell
    81

Hamstrings

Full ranking →
  1. 1S
    Seated Leg Curl
    Machine
    95
  2. 2S
    Standing Leg Curl
    Machine
    88
  3. 3A
    Lying Leg Curl
    Machine
    83
  4. 4A
    B-Stance Romanian Deadlift
    Dumbbell
    81
  5. 5A
    Dumbbell Romanian Deadlift
    Dumbbell
    81

Glutes

Full ranking →
  1. 1A
    Deficit Reverse Lunge
    Dumbbell
    81
  2. 2A
    Hip Thrust Machine
    Machine
    81
  3. 3A
    Romanian Deadlift
    Barbell
    81
  4. 4A
    Smith Machine Hip Thrust
    Machine
    81
  5. 5A
    45° Back Extension
    Bodyweight
    80

Calves

Full ranking →
  1. 1S
    Leg Press Calf Raise
    Machine
    95
  2. 2S
    Standing Calf Raise
    Machine
    95
  3. 3S
    Smith Machine Calf Raise
    Machine
    94
  4. 4S
    Donkey Calf Raise
    Machine
    90
  5. 5S
    Single-Leg Calf Raise
    Dumbbell
    85

Abs

Full ranking →
  1. 1S
    Cable Crunch
    Cable
    94
  2. 2S
    Machine Crunch
    Machine
    88
  3. 3A
    Ab Wheel Rollout
    Other
    71
  4. 4A
    Hanging Leg Raise
    Bodyweight
    70
  5. 5B
    Decline Sit-Up
    Bodyweight
    69