For quad growth
For quad growth, leg press rates higher on our research criteria: easier to progress, easier on the joints.
Bulgarian split squat gives more stretch.
Both are good choices, and they train the quads 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 quad. Balance and fatigue make it hard to load and recover from.
Leg Press. Heavy quad work without balance or load on the spine. Go deep enough to bend the knees well past 90°.
For glute growth, Bulgarian split squat and leg press score the same. Bulgarian split squat keeps more of the work on the glutes; leg press is easier to progress.
For cycling, Bulgarian split squat and leg press score the same on every criterion.
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection.
For running, Bulgarian split squat rates well ahead on our research criteria: more carry-over to running, more injury protection.
For quad growth, leg press rates higher on our research criteria: easier to progress, easier on the joints. Bulgarian split squat gives more stretch. Both are good choices, and they train the quads 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.
Leg press 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. Leg press needs a machine, so for most people it’s a gym exercise.
Leg press: it rates Strong for joint and recovery cost in our research rubric, against Good for Bulgarian split squat.