For glute growth
For glute growth, 45° back extension rates higher on our research criteria: easier on the joints.
Barbell back squat gives more stretch.
Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
45° Back Extension. Round the upper back slightly and the glutes take over.
Barbell Back Squat. Deep squats grew the glutes about three times more than half squats in one study.
For cycling, barbell back squat rates higher on our research criteria: more carry-over to cycling. 45° back extension does more to prevent injuries.
For glute growth, 45° back extension rates higher on our research criteria: easier on the joints. Barbell back squat gives more stretch. Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
45° back extension is easier: it’s easy to learn, while barbell back squat takes some practice.
45° back extension needs a GHD or back-extension bench, so for most people it’s a gym exercise. Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise.
45° back extension: it rates Excellent for joint and recovery cost in our research rubric, against Fair for barbell back squat.