Exact setup
We score one defined setup, not an exercise name in the abstract.
Loading muscle exercise tier list
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 36 of 36 target-specific records.
Highest-ROI defaults. Strongest mechanics-first starting points for this target.
Seated leg curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Single-Leg Seated Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Lying Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Seated barbell good morning is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Cable Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
45-Degree Back Extension is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Glute-ham raise is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Horizontal Back Extension is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Slider Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Sliding Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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 leg curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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 Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
B-Stance Romanian Deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Deficit Romanian Deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Trap-Bar Romanian Deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Band Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; the relatively isolated task limits competing systemic fatigue. The main limitation is band-specific resistance and load measurement.
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.
Dumbbell Romanian deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Nordic hamstring curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Prone Band Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; the relatively isolated task limits competing systemic fatigue. The main limitation is band-specific resistance and load measurement.
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.
Barbell Romanian deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Barbell stiff-leg deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Single-Leg Romanian Deadlift is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Assisted Nordic hamstring curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Useful options. Valid movements with a higher fatigue cost or less robust mechanics.
Cable Pull-Through is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
Donkey Kick / Glute Kickback Machine is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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.
Machine Hip Extension is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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.
Standing barbell good morning is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Single-Leg 45-Degree Hyperextension is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
Valid movements. Usually outperformed by easier, more stable defaults.
Kettlebell Swing is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; the multi-joint setup trades some local specificity for loading capacity. The main limitation is skill, momentum, and non-target fatigue.
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.
Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.
Nordic Hamstring Machine is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Lengthened-State Eccentric Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Isokinetic Leg Curl is ranked for Hamstrings because its named path directly expresses loaded knee flexion or hip extension with long hamstring excursion; 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.
Razor hamstring curl is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
Reverse Hyperextension is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
Belt Squat Hinge is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
Sissy Squat with Hamstring Emphasis is ranked for Hamstrings because it can contribute to loaded knee flexion or hip extension with long hamstring excursion, but the target share is more setup-dependent; 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: Change the placement if exact setup geometry establishes a direct target moment and repeatable loading, or if the competing limiter proves dominant.
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.