For glute growth
For glute growth, reverse lunge rates higher on our research criteria: easier on the joints.
Both are good choices that train the glutes 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. A deep stretch for the front leg’s glute; lean forward to shift more work there. Balance and fatigue make it hard to load.
Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.
For running, Bulgarian split squat rates well ahead on our research criteria: more carry-over to running, more injury protection. Reverse lunge is easier to learn and fit in.
For quad growth, Bulgarian split squat rates well ahead on our research criteria: more of the work on the quads, more stretch. Reverse lunge is easier on the joints.
For glute growth, reverse lunge rates higher on our research criteria: easier on the joints. Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Reverse 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. Reverse lunge needs dumbbells, so a home gym covers it.
Reverse lunge: it rates Strong for joint and recovery cost in our research rubric, against Good for Bulgarian split squat.