Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Soccer

Gym exercises for

Soccer

Sprint faster, change direction harder, and stay off the injury list.

  • Sprint speed and acceleration
  • Hamstring and groin injury protection
  • Single-leg strength for cutting

Live ranking · updated by evidence & ratings

Soccer workout My tier list
S
Copenhagen Plank
Nordic Curl
Bulgarian Split Squat
Lateral Bound
A
Lateral Lunge
Single-Leg RDL
Broad Jump
Romanian Deadlift
Trap Bar Deadlift
Hip Adduction Machine
Single-Leg Calf Raise
B
Barbell Back Squat
Jump Squat
Medicine Ball Overhead Throw
Depth Jump
Box Jump
Hang Power Clean
C
Sled Push
Pallof Press
Power Clean
Pull-Up
Seated Leg Curl
Push-Up
D
Barbell Bench Press
Leg Extension
F
—

Full ranking

  1. 1S
    Copenhagen Plank
    Protection · Bodyweight
    No ratings yet
    89
    Research
    Lifters
  2. 2S
    Nordic Curl
    Protection · Bodyweight
    No ratings yet
    89
    Research
    Lifters
  3. 3S
    Bulgarian Split Squat
    Strength · Dumbbell
    No ratings yet
    86
    Research
    Lifters
  4. 4S
    Lateral Bound
    Power · Bodyweight
    No ratings yet
    85
    Research
    Lifters
  5. 5A
    Lateral Lunge
    Strength · Dumbbell
    No ratings yet
    81
    Research
    Lifters
  6. 6A
    Single-Leg RDL
    Strength · Dumbbell
    No ratings yet
    81
    Research
    Lifters
  7. 7A
    Broad Jump
    Power · Bodyweight
    No ratings yet
    77
    Research
    Lifters
  8. 8A
    Romanian Deadlift
    Strength · Barbell
    No ratings yet
    75
    Research
    Lifters
  9. 9A
    Trap Bar Deadlift
    Strength · Barbell
    No ratings yet
    75
    Research
    Lifters
  10. 10A
    Hip Adduction Machine
    Protection · Machine
    No ratings yet
    70
    Research
    Lifters
  11. 11A
    Single-Leg Calf Raise
    Protection · Dumbbell
    No ratings yet
    70
    Research
    Lifters
  12. 12B
    Barbell Back Squat
    Strength · Barbell
    No ratings yet
    69
    Research
    Lifters
  13. 13B
    Jump Squat
    Power · Bodyweight
    No ratings yet
    66
    Research
    Lifters
  14. 14B
    Medicine Ball Overhead Throw
    Power · Other
    No ratings yet
    66
    Research
    Lifters
  15. 15B
    Depth Jump
    Power · Bodyweight
    No ratings yet
    65
    Research
    Lifters
  16. 16B
    Box Jump
    Power · Bodyweight
    No ratings yet
    60
    Research
    Lifters
  17. 17B
    Hang Power Clean
    Power · Barbell
    No ratings yet
    60
    Research
    Lifters
  18. 18C
    Sled Push
    Conditioning · Other
    No ratings yet
    54
    Research
    Lifters
  19. 19C
    Pallof Press
    Core · Cable
    No ratings yet
    51
    Research
    Lifters
  20. 20C
    Power Clean
    Power · Barbell
    No ratings yet
    48
    Research
    Lifters
  21. 21C
    Pull-Up
    Strength · Bodyweight
    No ratings yet
    45
    Research
    Lifters
  22. 22C
    Seated Leg Curl
    Accessory · Machine
    No ratings yet
    45
    Research
    Lifters
  23. 23C
    Push-Up
    Strength · Bodyweight
    No ratings yet
    44
    Research
    Lifters
  24. 24D
    Barbell Bench Press
    Strength · Barbell
    No ratings yet
    38
    Research
    Lifters
  25. 25D
    Leg Extension
    Accessory · Machine
    No ratings yet
    38
    Research
    Lifters

From the research

−41%odds of groin problems in soccer players who added one exercise: the Copenhagen plank.Harøy et al., 2019 · Outcome was self-reported groin problems in semi-professional men.−70%acute hamstring injuries in soccer teams that added Nordic curls for a season.Petersen et al., 2011 · 942 Danish male professional and amateur players.

What are the best gym exercises for soccer?

Right now Copenhagen Plank ranks first, with an overall score of 89 from the research rubric. It’s followed by Nordic Curl and Bulgarian Split Squat. For the core of a programme, the top strength lift is Bulgarian Split Squat and the top power exercise is Lateral Bound. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.

Why it ranks: One exercise, a few minutes a week, 41% lower odds of groin problems in Norwegian soccer players.

How these scores are calculated →