For soccer
For soccer, the two are close. Bulgarian split squat rates slightly higher: more injury protection.
Lateral bound 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.
Lateral Bound. Lateral power for cutting and changing direction.
For basketball, the two are close. Bulgarian split squat rates slightly higher: more injury protection. Lateral bound is easier to learn and fit in.
For skiing & snowboarding, the two are close. Bulgarian split squat rates slightly higher: more injury protection. Lateral bound is easier to learn and fit in.
For racket sports, lateral bound rates well ahead on our research criteria: more carry-over to racket sports, easier to learn and fit in. Bulgarian split squat does more to prevent injuries.
For American football, the two are close. Bulgarian split squat rates slightly higher: more injury protection. Lateral bound is easier to learn and fit in.
For soccer, the two are close. Bulgarian split squat rates slightly higher: more injury protection. Lateral bound is easier to learn and fit in. Both are good choices that build different things for soccer, so a plan can use both.
Lateral bound 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. Lateral bound needs no equipment, so you can do it anywhere.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Good for lateral bound.