For glute growth
For glute growth, 45° back extension rates higher on our research criteria: 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.
Step-Up. A high box puts the front glute under load from a deep hip bend. Light on the joints, capped by balance.
For cycling, step-up rates well ahead on our research criteria: more carry-over to cycling, easier to learn and fit in. 45° back extension does more to prevent injuries.
For glute growth, 45° back extension rates higher on our research criteria: 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. Step-up needs dumbbells and a plyo box, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.