For hamstring growth

45° Back Extension vs Glute-Ham Raise

For hamstring growth, glute-ham raise rates higher on our research criteria: more of the work on the hamstrings.

45° back extension is easier to progress.

Both are good choices, and they train the hamstrings 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)

Research score

Target tension

Good

Excellent

Loaded stretch

Strong

Progression

Strong

Good

Low cost

Excellent

Strong

See the full hamstrings ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose 45° back extension

You want something easy to learn
You want to keep adding weight in small steps
You want something easier on your joints

Good reasons to choose glute-ham raise

You want the hamstrings to do the work, not other muscles

45° Back Extension

Glute-Ham Raise

You need

GHD / back-extension bench

Skill

Easy to learn

Takes some practice

Type

Compound

Why they rank where they do

45° Back Extension. A 45° hip extension grew the long head of the biceps femoris more than Nordic curls did in a 10-week study.

Glute-Ham Raise. Trains the hamstrings at the knee and hip together, but bodyweight is a lot to start with and hard to add to.

From the research

Bourne et al., 2017: Both exercises lengthened the biceps femoris fascicles and grew the semitendinosus; 45° hip extensions grew the biceps femoris long head more than Nordics. (30 recreational male athletes; 10 weeks.)Cited for 45° back extension in hamstrings

Questions

Which is better for hamstring growth, 45° back extension or glute-ham raise?

For hamstring growth, glute-ham raise rates higher on our research criteria: more of the work on the hamstrings. 45° back extension is easier to progress. Both are good choices, and they train the hamstrings 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.

Is 45° back extension or glute-ham raise easier to learn?

45° back extension is easier: it’s easy to learn, while glute-ham raise takes some practice.

Can you do 45° back extension or glute-ham raise at home?

45° back extension needs a GHD or back-extension bench, so for most people it’s a gym exercise. Glute-ham raise needs a GHD or back-extension bench, so for most people it’s a gym exercise.

Which is easier on the joints, 45° back extension or glute-ham raise?

45° back extension: it rates Excellent for joint and recovery cost in our research rubric, against Strong for glute-ham raise.

More comparisons

45° Back Extension Glute-Ham Raise All hamstrings exercises

45° Back Extension vs Glute-Ham Raise

For hamstring growth, glute-ham raise rates higher on our research criteria: more of the work on the hamstrings.

45° back extension is easier to progress.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose 45° back extension

You want something easy to learn
You want to keep adding weight in small steps
You want something easier on your joints

Good reasons to choose glute-ham raise

You want the hamstrings to do the work, not other muscles

45° Back Extension

Glute-Ham Raise

You need

GHD / back-extension bench

Skill

Easy to learn

Takes some practice

Type

Compound

Why they rank where they do

45° Back Extension. A 45° hip extension grew the long head of the biceps femoris more than Nordic curls did in a 10-week study.

Glute-Ham Raise. Trains the hamstrings at the knee and hip together, but bodyweight is a lot to start with and hard to add to.

From the research

Bourne et al., 2017: Both exercises lengthened the biceps femoris fascicles and grew the semitendinosus; 45° hip extensions grew the biceps femoris long head more than Nordics. (30 recreational male athletes; 10 weeks.)Cited for 45° back extension in hamstrings

Questions

Which is better for hamstring growth, 45° back extension or glute-ham raise?

Is 45° back extension or glute-ham raise easier to learn?

45° back extension is easier: it’s easy to learn, while glute-ham raise takes some practice.

Can you do 45° back extension or glute-ham raise at home?

45° back extension needs a GHD or back-extension bench, so for most people it’s a gym exercise. Glute-ham raise needs a GHD or back-extension bench, so for most people it’s a gym exercise.

Which is easier on the joints, 45° back extension or glute-ham raise?

45° back extension: it rates Excellent for joint and recovery cost in our research rubric, against Strong for glute-ham raise.