For soccer
For soccer, Bulgarian split squat rates higher on our research criteria: more carry-over to soccer.
Lateral lunge is easier to learn and fit in.
Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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 Lunge. Strength in a wide side step that loads the adductors, the muscles most groin injuries involve.
For skiing & snowboarding, Bulgarian split squat rates higher on our research criteria: more carry-over to skiing & snowboarding. Lateral lunge is easier to learn and fit in.
For racket sports, lateral lunge rates well ahead on our research criteria: more carry-over to racket sports, easier to learn and fit in.
For basketball, Bulgarian split squat rates well ahead on our research criteria: more carry-over to basketball, more injury protection. Lateral lunge is easier to learn and fit in.
For glute growth, Bulgarian split squat rates well ahead on our research criteria: more of the work on the glutes, more stretch. Lateral lunge is easier on the joints.
For soccer, Bulgarian split squat rates higher on our research criteria: more carry-over to soccer. Lateral lunge is easier to learn and fit in. Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Lateral lunge 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 lunge needs dumbbells, so a home gym covers it.
About the same: both rate Strong for injury protection in our research rubric.