For soccer
For soccer, Bulgarian split squat rates higher on our research criteria: more carry-over to soccer.
Single-leg RDL is easier to learn and fit in.
Both are good choices that build different things for soccer, so a plan can use both.
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.
Single-Leg RDL. Hamstring and hip strength with balance on one leg, the base for sprinting and sudden stops.
For running, Bulgarian split squat rates higher on our research criteria: more carry-over to running. Single-leg RDL is easier to learn and fit in.
For skiing & snowboarding, Bulgarian split squat rates higher on our research criteria: more carry-over to skiing & snowboarding. Single-leg RDL is easier to learn and fit in.
For racket sports, Bulgarian split squat rates higher on our research criteria: more carry-over to racket sports. Single-leg RDL is easier to learn and fit in.
For American football, Bulgarian split squat rates higher on our research criteria: more carry-over to American football. Single-leg RDL is easier to learn and fit in.
For golf, single-leg RDL rates well ahead on our research criteria: more carry-over to golf, more injury protection.
For soccer, Bulgarian split squat rates higher on our research criteria: more carry-over to soccer. Single-leg RDL is easier to learn and fit in. Both are good choices that build different things for soccer, so a plan can use both.
About the same: both take some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Single-leg RDL needs dumbbells, so a home gym covers it.
About the same: both rate Strong for injury protection in our research rubric.