Physique Skool exercise tier list

Rectus abdominis exercise tier list

38 exact setupsBiomechanics theory ranking · Evidence grade separate

What this ranking claims

Exact setup

We score one defined setup, not an exercise name in the abstract.

Theory tier

This is a reasoned model, not a laboratory verdict. The tier uses absolute thresholds, not a forced curve.

Evidence grade

D or U shows how much direct support sits behind that judgment. It never raises the tier.

Experience

Personal experience can explain context, but it never adds points.

Complete tier board

Rectus abdominis: 38 exact setups.

Theory tier and evidence grade answer different questions. Read both before choosing.

Search exercisesEquipmentTierSort

Showing 38 of 38 target-specific records.

S tier

Highest-ROI defaults. Strongest mechanics-first starting points for this target.

Shared practical bandPlate-loaded abdominal crunch machineMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

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.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

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.

Shared practical bandPlate-loaded seated lever crunchMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

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.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

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.

Shared practical bandSeated crunch machineMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

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.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

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.

Shared practical bandSeated Machine CrunchMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

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.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

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.

Shared practical bandSelectorized seated ab crunch machineMachineTheory score89Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 90

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.

targeting4/4

productive Tension3/4

stability4/4

progression4/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

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.

Shared practical bandLying Reverse Cable CrunchCableTheory score88Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 88

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.

targeting4/4

productive Tension3/4

stability4/4

progression3/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit4/4

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.

Shared practical bandIncline reverse crunch (head-up decline)Equipment not specifiedTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

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.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandWeighted decline crunchEquipment not specifiedTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

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.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandWeighted decline sit-upEquipment not specifiedTheory score84Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 100Practicality 73

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.

targeting4/4

productive Tension4/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandCable reverse crunchCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

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.

Shared practical bandKneeling cable crunchCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

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.

Shared practical bandStanding cable crunchCableTheory score81Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 77

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit4/4

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.

A tier

Excellent options. Strong choices with a modest trade-off or more specific fit.

Shared practical bandAb wheel pikeEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandBicycle CrunchEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandCaptain's chair leg raiseEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandCaptain's Chair Leg Raise with Posterior Pelvic TiltEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandGarhammer raiseEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandHanging bent-knee raise with posterior pelvic tiltEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandHanging straight-leg raise with posterior pelvic tiltEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandJanda sit-upEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandLandmine crunchLandmineTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandLying Leg Raise with Posterior Pelvic TiltEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandReverse crunchEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandStability-ball crunchEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandSwiss-ball jackknifeEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandVertical Leg CrunchEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandWeighted floor crunchEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandWeighted sit-upEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandWeighted V-upEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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.

Shared practical bandAb wheel roll-outEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

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.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

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.

Shared practical bandAb Wheel RolloutEquipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

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.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

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.

Shared practical bandAb-wheel rollout (kneeling)Equipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

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.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

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.

Shared practical bandAb-wheel rollout (standing)Equipment not specifiedTheory score71Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 75Practicality 69

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.

targeting3/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost2/4

practicality3/4

individual Fit2/4

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 tier

Useful options. Valid movements with a higher fatigue cost or less robust mechanics.

No matches in this tier.

C tier

Valid movements. Usually outperformed by easier, more stable defaults.

No matches in this tier.

Separate dispositions

Special-use and Held are not lower tiers. They sit outside the S-to-C ladder on purpose.

Special-useNarrow tools kept for a specific role.5

Stability ball pikeEquipment not specifiedTheory score79Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 73

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.

targeting4/4

productive Tension3/4

stability3/4

progression3/4

joint Fit3/4

fatigue Cost3/4

practicality3/4

individual Fit2/4

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-upEquipment not specifiedTheory score69Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 88Practicality 56

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.

targeting4/4

productive Tension3/4

stability2/4

progression3/4

joint Fit1/4

fatigue Cost3/4

practicality3/4

individual Fit1/4

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 holdBodyweightTheory score54Evidence gradeD

Evidence D · Mechanics-led evidenceStimulus 38Practicality 65

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.

targeting2/4

productive Tension1/4

stability3/4

progression1/4

joint Fit3/4

fatigue Cost4/4

practicality3/4

individual Fit2/4

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 flagEquipment not specifiedTheory score50Evidence gradeU

Evidence U · UnresolvedStimulus 50Practicality 50

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.

targeting2/4

productive Tension2/4

stability2/4

progression2/4

joint Fit2/4

fatigue Cost2/4

practicality2/4

individual Fit2/4

What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.

L-sitEquipment not specifiedTheory score50Evidence gradeU

Evidence U · UnresolvedStimulus 50Practicality 50

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.

targeting2/4

productive Tension2/4

stability2/4

progression2/4

joint Fit2/4

fatigue Cost2/4

practicality2/4

individual Fit2/4

What would change it: Supply exact setup geometry, target action, resistance path, range convention, and likely limiter; then rerun the same theory rubric.

HeldThe current setup or evidence cannot support a defensible tier.0

No records in this disposition.

How we rank

Exercise selection rubric

Eight questions before one rank.

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.

Targeting
01
Can the exact setup reliably bias the intended muscle instead of a neighboring limiter?
How directly the setup trains the muscle being ranked.
Productive tension
02
Can the target produce meaningful tension through a useful range of motion?
The quality of load the target receives across the rep.
Stability
03
Does the setup provide enough support for effort to reach the target muscle?
Whether balance and bracing help the lift or steal from it.
Progression
04
Can load, reps, range, and execution be progressed and measured consistently?
How cleanly the exercise supports repeatable overload.
Joint fit
05
Can the lifter train hard through tolerable positions without avoidable joint irritation?
The usable overlap between hard training and joint comfort.
Fatigue cost
06
How much non-target fatigue is paid for the local stimulus the exercise creates?
Local return relative to systemic, axial, grip, and setup fatigue.
Practicality
07
Is the equipment, setup, loading, spotting, and transition cost realistic?
How easy the movement is to perform well in a real program.
Individual fit
08
Does the exercise suit the lifter's structure, skill, history, and preferences?
The personal factors that can override a useful default.

Method

How theory becomes a tier

Theory produces the default rank. Evidence confidence and known context reversals stay visible beside it.

Step 01
Exact setup
Compare one precise variation, target, and evidence set before judging the movement.
Step 02
Biomechanical model
Trace the target action, line of force, moment demands, muscle length, and resistance profile through the rep.
Step 03
Context stress test
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.

Rectus abdominis exercise tier list

Exact setup

Theory tier

Evidence grade

Experience

Rectus abdominis: 38 exact setups.

S tier

A tier

B tier

C tier

Separate dispositions

Eight questions before one rank.

Targeting

Productive tension

Stability

Progression

Joint fit

Fatigue cost

Practicality

Individual fit

How theory becomes a tier

Exact setup

Biomechanical model

Context stress test