For quad growth
For quad growth, reverse Nordic rates higher on our research criteria: more of the work on the quads.
Bulgarian split squat is easier to progress.
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.
Reverse Nordic. Leaning back from the knees loads the quads, rectus femoris included, in a long stretch. Hard to add weight.
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection. Reverse Nordic is 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. Reverse Nordic is easier to learn and fit in.
For quad growth, reverse Nordic rates higher on our research criteria: more of the work on the quads. Bulgarian split squat is easier to progress. 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.
About the same: both take some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Reverse Nordic needs no equipment, so you can do it anywhere.
About the same: both rate Good for joint and recovery cost in our research rubric.