For glute growth
For glute growth, Romanian deadlift rates higher on our research criteria: easier on the joints.
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
Barbell Back Squat. Deep squats grew the glutes about three times more than half squats in one study.
Romanian Deadlift. Loads the glutes and hamstrings at the bottom of the hinge, where both are stretched. Heavy sets tax the lower back.
For American football, barbell back squat rates higher on our research criteria: more carry-over to American football. Romanian deadlift does more to prevent injuries.
For soccer, Romanian deadlift rates higher on our research criteria: easier to learn and fit in.
For cycling, barbell back squat rates higher on our research criteria: more carry-over to cycling. Romanian deadlift does more to prevent injuries.
For glute growth, Romanian deadlift rates higher on our research criteria: easier on the joints. 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 take some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Romanian deadlift needs a barbell, so for most people it’s a gym exercise.
Romanian deadlift: it rates Good for joint and recovery cost in our research rubric, against Fair for barbell back squat.