Anatomy
113 movements train it
Core
Not a list of exercises for core. A ranking of how much of a set each movement actually credits to your core — a different question, and the one that decides whether your week adds up.
Trains it directly · 20
A full set each. This is where the volume comes from when you are short.
- Ab Wheel1.00
- Bird Dog1.00
- Captain's Chair Raise1.00
- Copenhagen Plank1.00
- Dead Bug1.00
- Hanging Knee Raise1.00
- Hanging Leg Raise1.00
- Hip Adduction1.00
- Hollow Body Hold1.00
- L-Sit Hold1.00
- Lying Leg Raise1.00
- Mountain Climber1.00
- Pallof Press1.00
- Plank1.00
- Reverse Crunch1.00
- Side Plank1.00
- Side-Lying Adduction1.00
- Stir the Pot1.00
- Toes-to-Bar1.00
- Windshield Wiper1.00
Trains it on the way past · 93
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Front Squat0.40
- Hang Power Clean0.40
- Power Clean0.40
- Single-Arm Landmine Press0.40
- Barbell Front Rack Lunge0.35
- DB Front Squat0.35
- Dumbbell Hang Clean0.35
- Goblet Squat0.35
- Good Morning0.35
- Half-Kneeling Cable Row0.35
- Hex Bar Deadlift0.35
- Kettlebell Swing0.35
- Kneeling Landmine Press0.35
- Sliding Fly0.35
- Sumo Deadlift0.35
- TRX Row0.35
- Weighted Pull-Up0.35
- Barbell Back Squat0.30
- Barbell Overhead Press0.30
- Bulgarian Split Squat0.30
- Burpee0.30
- Dumbbell Deadlift0.30
- Face-Away Cable Row0.30
- Landmine Press0.30
- Pull-Up0.30
- Push Press0.30
- Romanian Deadlift0.30
- Single-Arm Cable Row0.30
- Sliding Leg Curl0.30
- Wide-Grip Pull-Up0.30
- Barbell Walking Lunge0.25
- Broad Jump0.25
- Chin-Up0.25
- Cossack Squat0.25
- Curtsy Lunge0.25
- DB Split Squat0.25
- DB Walking Lunge0.25
- Decline Push-Up0.25
- Deficit Reverse Lunge0.25
- Meadows Row0.25
- Neutral-Grip Pull-Up0.25
- Single-Arm DB Row0.25
- Single-Leg Hip Thrust0.25
- Single-Leg RDL0.25
- Walking Lunge0.25
- Adductor Stretch Lunge0.20
- Assisted Pull-Up0.20
- B-Stance Hip Thrust0.20
- Barbell Reverse Lunge0.20
- Barbell Step-Up0.20
- Bodyweight Skullcrusher0.20
- Cable Pull-Through0.20
- Close-Grip Push-Up0.20
- DB Lateral Lunge0.20
- DB Reverse Lunge0.20
- DB Step-Up0.20
- DB Sumo Squat0.20
- Deficit Push-Up0.20
- Diamond Push-Up0.20
- Dumbbell Bent-Over Row0.20
- Dumbbell Shoulder Press0.20
- Incline Landmine Press0.20
- Inverted Row0.20
- Landmine Squeeze Press0.20
- Pike Push-Up0.20
- Push-Up0.20
- Resistance Band Pull-Through0.20
- Reverse Lunge0.20
- Sissy Squat0.20
- Slider Leg Curl0.20
- Split Squat0.20
- Swiss Ball Leg Curl0.20
- Banded Hip Thrust0.15
- Bar Hang0.15
- Barbell Glute Bridge0.15
- Barbell Hip Thrust0.15
- Cable Hip Abduction0.15
- Cable Row0.15
- Cable Straight-Arm Pulldown0.15
- Glute Bridge0.15
- Incline Push-Up0.15
- Lateral Band Walk0.15
- Nordic Curl0.15
- Seated Cable Row0.15
- Single-Arm Cable Fly0.15
- Standing Cable Hip Extension0.15
- Step-Up0.15
- Wall Sit0.15
- Wide-Grip Cable Row0.15
- Banded Glute Bridge0.10
- DB Lu Raise0.10
- Frog Pump0.10
- Overhead Tricep Extension0.10
How much core wants
0
MEV
16
MAV
25
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Ab Wheel at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.