For glute growth
For glute growth, barbell back squat rates higher on our research criteria: easier to progress.
Bulgarian split squat is 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.
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 quad growth, the two are close. Bulgarian split squat rates slightly higher: more stretch, easier on the joints. Barbell back squat is easier to progress.
For American football, barbell back squat rates higher on our research criteria: more carry-over to American football. Bulgarian split squat does more to prevent injuries.
For cycling, Bulgarian split squat rates higher on our research criteria: easier to learn and fit in.
For soccer, Bulgarian split squat rates well ahead on our research criteria: more carry-over to soccer, easier to learn and fit in.
For running, Bulgarian split squat rates well ahead on our research criteria: more carry-over to running, easier to learn and fit in.
For basketball, Bulgarian split squat rates well ahead on our research criteria: more carry-over to basketball, easier to learn and fit in.
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more carry-over to skiing & snowboarding, easier to learn and fit in.
For hybrid & fitness racing, Bulgarian split squat rates well ahead on our research criteria: more injury protection, easier to learn and fit in.
For racket sports, Bulgarian split squat rates well ahead on our research criteria: more carry-over to racket sports, more injury protection.
For glute growth, barbell back squat rates higher on our research criteria: easier to progress. Bulgarian split squat is 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. Bulgarian split squat needs dumbbells and a bench, so a home gym covers it.
Bulgarian split squat: it rates Good for joint and recovery cost in our research rubric, against Fair for barbell back squat.