For American football
For American football, barbell back squat rates higher on our research criteria: more carry-over to American football.
Single-leg RDL does more to prevent injuries.
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.
Single-Leg RDL. Hamstring and hip strength one leg at a time, a common part of strain-prevention work.
For soccer, single-leg RDL rates well ahead on our research criteria: easier to learn and fit in.
For running, single-leg RDL rates well ahead on our research criteria: easier to learn and fit in.
For skiing & snowboarding, single-leg RDL rates well ahead on our research criteria: easier to learn and fit in.
For racket sports, single-leg RDL rates well ahead on our research criteria: easier to learn and fit in, more injury protection.
For American football, barbell back squat rates higher on our research criteria: more carry-over to American football. Single-leg RDL does more to prevent injuries. Both are good choices that build different things for American football, so a plan can use both.
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. Single-leg RDL needs dumbbells, so a home gym covers it.
Single-leg RDL: it rates Strong for injury protection in our research rubric, against Good for barbell back squat.