Exact setup
We score one defined setup, not an exercise name in the abstract.
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Physique Skool exercise tier list
We score one defined setup, not an exercise name in the abstract.
This is a reasoned model, not a laboratory verdict. The tier uses absolute thresholds, not a forced curve.
D or U shows how much direct support sits behind that judgment. It never raises the tier.
Personal experience can explain context, but it never adds points.
Complete tier board
Theory tier and evidence grade answer different questions. Read both before choosing.
Showing 38 of 38 target-specific records.
Highest-ROI defaults. Strongest mechanics-first starting points for this target.
Plate-loaded abdominal crunch machine is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Plate-loaded seated lever crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Seated crunch machine is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Seated Machine Crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Selectorized seated ab crunch machine is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.
What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.
Lying Reverse Cable Crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Incline reverse crunch (head-up decline) is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted decline crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted decline sit-up is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Cable reverse crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Kneeling cable crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Standing cable crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Excellent options. Strong choices with a modest trade-off or more specific fit.
Ab wheel pike is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Bicycle Crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Captain's chair leg raise is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Captain's Chair Leg Raise with Posterior Pelvic Tilt is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Garhammer raise is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Hanging bent-knee raise with posterior pelvic tilt is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Hanging straight-leg raise with posterior pelvic tilt is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Janda sit-up is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Landmine crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Lying Leg Raise with Posterior Pelvic Tilt is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Reverse crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Stability-ball crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Swiss-ball jackknife is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Vertical Leg Crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted floor crunch is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted sit-up is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted V-up is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Ab wheel roll-out is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Ab Wheel Rollout is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Ab-wheel rollout (kneeling) is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Ab-wheel rollout (standing) is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Useful options. Valid movements with a higher fatigue cost or less robust mechanics.
No matches in this tier.
Valid movements. Usually outperformed by easier, more stable defaults.
No matches in this tier.
Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.
Stability ball pike is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
GHD sit-up is ranked for Rectus abdominis because its named path directly expresses loaded trunk flexion or posterior pelvic tilt; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.
Weighted plank / hollow-body hold is ranked for Rectus abdominis because it can contribute to loaded trunk flexion or posterior pelvic tilt, but the target share is more setup-dependent; the multi-joint setup trades some local specificity for loading capacity. The main limitation is range-specific loading and progression.
What would change it: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
Dragon flag remains held for Rectus abdominis because the canonical name does not specify a mechanically classifiable loaded trunk flexion or posterior pelvic tilt setup.
What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.
L-sit remains held for Rectus abdominis because the canonical name does not specify a mechanically classifiable loaded trunk flexion or posterior pelvic tilt setup.
What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.
No records in this disposition.
Exercise selection rubric
Every rank starts with a biomechanical model of one muscle and one exact setup. The model traces target demand, resistance profile, stability, progression, and fatigue before assigning a tier.
Physique Skool LawScore the setup, not the exercise name.
Can the exact setup reliably bias the intended muscle instead of a neighboring limiter?
How directly the setup trains the muscle being ranked.
Can the target produce meaningful tension through a useful range of motion?
The quality of load the target receives across the rep.
Does the setup provide enough support for effort to reach the target muscle?
Whether balance and bracing help the lift or steal from it.
Can load, reps, range, and execution be progressed and measured consistently?
How cleanly the exercise supports repeatable overload.
Can the lifter train hard through tolerable positions without avoidable joint irritation?
The usable overlap between hard training and joint comfort.
How much non-target fatigue is paid for the local stimulus the exercise creates?
Local return relative to systemic, axial, grip, and setup fatigue.
Is the equipment, setup, loading, spotting, and transition cost realistic?
How easy the movement is to perform well in a real program.
Does the exercise suit the lifter's structure, skill, history, and preferences?
The personal factors that can override a useful default.
Method
Theory produces the default rank. Evidence confidence and known context reversals stay visible beside it.
Step 01
Compare one precise variation, target, and evidence set before judging the movement.
Step 02
Trace the target action, line of force, moment demands, muscle length, and resistance profile through the rep.
Step 03
Check whether equipment geometry, stability, another limiter, joint fit, or program role reverses the theoretical default.
Separate lens: Program contribution
Coverage, redundancy, time efficiency, and equipment access determine whole-program ROI. They do not change a muscle-specific score.
Separate label: Evidence confidence
Confidence reports how directly the available research supports the judgment. It never becomes bonus points for the exercise itself.