For glute growth
For glute growth, 45° back extension rates higher on our research criteria: more of the work on the glutes, easier on the joints.
Leg press is easier to progress.
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.
Leg Press. Deep leg presses with the feet high work the glutes through a big hip bend, though the quads often give out first.
For cycling, leg press rates well ahead 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: more of the work on the glutes, easier on the joints. Leg press is easier to progress. 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.
About the same: both are easy to learn.
45° back extension needs a GHD or back-extension bench, so for most people it’s a gym exercise. Leg press needs a machine, 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 Strong for leg press.