For glute growth
For glute growth, Romanian deadlift rates well ahead on our research criteria: easier to progress.
Both are good choices, and they train the glutes 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 glute; lean forward to shift more work there. Balance and fatigue make it hard to load.
Romanian Deadlift. Loads the glutes and hamstrings at the bottom of the hinge, where both are stretched. Heavy sets tax the lower back.
For soccer, Bulgarian split squat rates well ahead on our research criteria: more carry-over to soccer.
For American football, Bulgarian split squat and Romanian deadlift score the same on every criterion.
For cycling, Bulgarian split squat rates well ahead on our research criteria: more carry-over to cycling. Romanian deadlift does more to prevent injuries.
For glute growth, Romanian deadlift rates well ahead on our research criteria: easier to progress. Both are good choices, and they train the glutes 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. Romanian deadlift needs a barbell, so for most people it’s a gym exercise.
About the same: both rate Good for joint and recovery cost in our research rubric.