For glute growth
For glute growth, barbell hip thrust rates higher on our research criteria: easier to progress, more of the work on the glutes.
Bulgarian split squat gives more stretch.
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
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.
Barbell Hip Thrust. Grew the glutes about as much as squats in a head-to-head trial, despite loading them mainly when shortened.
For cycling, Bulgarian split squat rates well ahead on our research criteria: more carry-over to cycling, more injury protection.
For American football, Bulgarian split squat rates well ahead on our research criteria: more injury protection.
For running, Bulgarian split squat rates well ahead on our research criteria: more carry-over to running, more injury protection.
For golf, Bulgarian split squat and barbell hip thrust score the same on every criterion.
For basketball, Bulgarian split squat rates well ahead on our research criteria: more carry-over to basketball, more injury protection.
For glute growth, barbell hip thrust rates higher on our research criteria: easier to progress, more of the work on the glutes. Bulgarian split squat gives more stretch. 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.
Barbell hip thrust is easier: it’s easy to learn, while Bulgarian split squat takes some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Barbell hip thrust needs a barbell and a bench, so for most people it’s a gym exercise.
Barbell hip thrust: it rates Strong for joint and recovery cost in our research rubric, against Good for Bulgarian split squat.