For glute growth
For glute growth, 45° back extension rates higher on our research criteria: easier on the joints, easier to progress.
Bulgarian split 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.
Bulgarian Split Squat. A deep stretch for the front leg’s glute; lean forward to shift more work there. Balance and fatigue make it hard to load.
For cycling, Bulgarian split squat rates well ahead on our research criteria: more carry-over to cycling. 45° back extension does more to prevent injuries.
For golf, the two are close. Bulgarian split squat rates slightly higher: more carry-over to golf. 45° back extension does more to prevent injuries.
For glute growth, 45° back extension rates higher on our research criteria: easier on the joints, easier to progress. Bulgarian split 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 Bulgarian split squat takes some practice.
45° back extension needs a GHD or back-extension bench, so for most people it’s a gym exercise. Bulgarian split squat needs dumbbells and a bench, so a home gym covers it.
45° back extension: it rates Excellent for joint and recovery cost in our research rubric, against Good for Bulgarian split squat.