For American football
For American football, barbell back squat rates higher on our research criteria: more carry-over to American football.
Lateral bound is easier to learn and fit in.
Both are good choices that build different things for American football, so a plan can use both.
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. Lower-body strength for driving through contact.
Lateral Bound. Side-to-side power and landing control for cuts and changes of direction.
For soccer, lateral bound rates well ahead on our research criteria: easier to learn and fit in, more carry-over to soccer. Barbell back squat does more to prevent injuries.
For basketball, lateral bound rates well ahead on our research criteria: easier to learn and fit in, more carry-over to basketball. Barbell back squat does more to prevent injuries.
For skiing & snowboarding, lateral bound rates well ahead on our research criteria: easier to learn and fit in, more carry-over to skiing & snowboarding. Barbell back squat does more to prevent injuries.
For racket sports, lateral bound rates well ahead on our research criteria: more carry-over to racket sports, easier to learn and fit in.
For American football, barbell back squat rates higher on our research criteria: more carry-over to American football. Lateral bound is easier to learn and fit in. Both are good choices that build different things for American football, so a plan can use both.
Lateral bound is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Lateral bound needs no equipment, so you can do it anywhere.
About the same: both rate Good for injury protection in our research rubric.