# The 25 Best Exercises Of All Time (According To Science) Source: https://www.youtube.com/watch?v=S6rqpxVGKZ4 Recap page: https://rapidrecap.app/video/S6rqpxVGKZ4 Generated: 2026-01-13T16:02:15.958+00:00 --- ## Quick Overview The Squat is ranked as the number one best exercise of all time because it builds significant total body power and strength, hitting over half of the body's muscle mass, despite its high fatigue factor, unlike some isolation movements. **Key Points:** - The Squat is ranked #1 because it develops total body power and strength, hitting approximately 54.9% (men) to 57.7% (women) of total muscle mass. - The video reviews the top 25 exercises, with the Squat being the only one ranked in the top tier (S-tier), while exercises like Pull-Ups (Rank #2) and Pendulum Squats (Rank #1 replacement) are also highly ranked. - The presenter notes that while the Squat is taxing, it is superior to movements like the Deadlift for overall strength development without the same level of systemic fatigue. - The Pendulum Squat is presented as a strong alternative to the barbell squat, offering high quad activation with less fatigue and greater safety for the knees. - Several exercises like Neck Curls/Extensions (#21) are included because they target often-neglected muscles that contribute significantly to overall physique and function, such as reducing neck pain. - The presenter is actively using the Macrofactor Workouts app to track reps, sets, and PRs for each exercise, which he credits for motivating consistent progressive overload. - The final ranking shows 17 out of 25 exercises achieved a Personal Record (PR) during the filming, indicating a successful training cycle. ![Screenshot at 21:38: The Squat is demonstrated inside a power rack, showcasing its fundamental nature, while an overlay highlights the significant activation of the Glutes and Quads during the movement, reinforcing its ranking as the #1 exercise.](https://ss.rapidrecap.app/screens/S6rqpxVGKZ4/00-21-38.jpg) **Context:** The video presents a ranked list of the 25 "best exercises of all time" according to the presenter's criteria, which heavily favor exercises that maximize muscle growth and strength development across the entire body, supported by scientific literature displayed throughout. The presenter, Jeff Nippard, ranks the exercises from #25 down to #1, concluding with the Squat as the ultimate exercise. He frequently contrasts the efficacy of compound, fundamental movements with isolation exercises, emphasizing progressive overload tracked via the Macrofactor Workouts app. ## Detailed Analysis The video concludes by naming the Squat as the number one exercise, arguing that its ability to build total body power and strength, activating nearly 55-58% of muscle mass in the lower body, outweighs its high systemic fatigue compared to exercises like the Deadlift. The ranking countdown proceeds from #25 down to #1, detailing the best exercises for specific body parts or training goals along the way. For example, the Machine Lat Pullover (#25) is favored for back width, Cable Crunches (#20) for abdominal development, and Standing Calf Raises (#23) for achieving visible calves. The presenter emphasizes that exercises like the Pendulum Squat (#1 replacement) and Seated Leg Curl (#10) offer superior muscle stimulation (e.g., greater Rectus Femoris activation) compared to their barbell counterparts without the associated fatigue or joint stress. Throughout the demonstrations, the presenter uses the Macrofactor Workouts app to track his sets, reps, and personal records (PRs), noting he achieved 17 PRs across the 25 exercises he covered. He also highlights the importance of direct neck training (#21) for functional benefits like headache reduction, and the overhead press (#13) for upper body pressing strength. ### Top 5 Exercises (#5 - #1) - T-Bar Row (#5), Lateral Raise (#6), Preacher Curl (#7), Overhead Cable Triceps Extension (#8), Leg Extension (#9), Seated Leg Curl (#10), Bench Press (#11), Walking Lunge (#12), Overhead Press (#13), Deadlift (#14), Bayesian Cable Curl (#15), Nautilus Glute Drive (#16), Weighted Dips (#17), Reverse Pec Deck (#18), Pec Deck (#19), Cable Crunch (#20), Neck Curls/Extensions (#21), DB Wrist Curls/Extensions (#22), Standing Calf Raise (#23), DB Shrug (#24), Lat Pullover (#25) - The Squat (#1) is ranked number one overall. ### Exercise #1 (Squat) - Considered the king of exercises for total body power and strength; research shows lower body muscle mass accounts for ~55% of total body mass, making it crucial for overall development. ### Exercise #2 (Pull-Up) - Highly effective for back width and size, superior to pull downs, requiring only a bar for bodyweight or weighted variations. ### Exercise #3 (Incline Bench Press) - Provides superior upper chest activation (+0.94cm vs +0.38cm for flat bench) and good middle/lower pec activation compared to flat bench pressing. ### Exercise #4 (Romanian Deadlift) - Preferred over conventional deadlifts for hamstring/glute focus due to lower systemic fatigue, emphasizing a hip hinge movement. ### Exercise #10 (Seated Leg Curl) - Shown in research to produce ~50% more hamstring hypertrophy volume compared to lying leg curls. ### App Promotion - The Macrofactor Workouts app is promoted, offering personalized programming, tracking, and synchronization with the Macrofactor nutrition app for $1.50/month (or $0.74/month for existing annual users). ![Screenshot at 00:04: The presenter standing in the gym, gesturing toward a display of 25 numbered exercise thumbnails.](https://ss.rapidrecap.app/screens/S6rqpxVGKZ4/00-00-04.jpg) ![Screenshot at 05:05: The presenter performing the Machine Lat Pullover, with on-screen graphics showing his current set count \(3/9\) against his personal record \(PR of 9\).](https://ss.rapidrecap.app/screens/S6rqpxVGKZ4/00-05-05.jpg) ![Screenshot at 11:17: Close-up of the presenter performing the Bench Press, with visual cues showing proper scapular retraction \(tucking shoulder blades down\) for maximized chest activation.](https://ss.rapidrecap.app/screens/S6rqpxVGKZ4/00-11-17.jpg) ![Screenshot at 17:50: A composite image comparing the muscle activation of the Deadlift \(Conventional vs. Sumo stance\) and the 45-degree Back Extension vs. Good Morning for posterior chain development.](https://ss.rapidrecap.app/screens/S6rqpxVGKZ4/00-17-50.jpg) ![Screenshot at 21:38: A graphic overlay showcasing the four best squat variations: Pendulum Squat \(ranked #1 replacement\), Smith Machine Squat, Hack Squat, and Bulgarian Split Squat, with the Pendulum Squat receiving a crown icon.](https://ss.rapidrecap.app/screens/S6rqpxVGKZ4/00-21-38.jpg)