For soccer
For soccer, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to soccer.
Jump squat is easier to learn and fit in.
Both are good choices that build different things for soccer, 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
Bulgarian Split Squat. Single-leg strength in a sprint-like stance.
For basketball, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to basketball. Jump squat is easier to learn and fit in.
For American football, Bulgarian split squat rates higher on our research criteria: more injury protection. Jump squat is 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, more injury protection. Jump squat is easier to learn and fit in.
For soccer, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to soccer. Jump squat is easier to learn and fit in. Both are good choices that build different things for soccer, so a plan can use both.
Jump squat 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. Jump squat needs no equipment, so you can do it anywhere.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Fair for jump squat.