For hybrid & fitness racing
For hybrid & fitness racing, sled push rates higher on our research criteria: more carry-over to hybrid & fitness racing.
Bulgarian split squat does more to prevent injuries.
Both are good choices that build different things for hybrid & fitness racing, 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 for lunges and running.
Sled Push. The most-dreaded station. Practise it heavy.
For American football, Bulgarian split squat rates higher on our research criteria: more injury protection. Sled push carries over more directly to American football.
For quad growth, Bulgarian split squat rates well ahead on our research criteria: more stretch, more of the work on the quads. Sled push is easier on the joints.
For soccer, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to soccer.
For hybrid & fitness racing, sled push rates higher on our research criteria: more carry-over to hybrid & fitness racing. Bulgarian split squat does more to prevent injuries. Both are good choices that build different things for hybrid & fitness racing, so a plan can use both.
Sled push 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. Sled push needs a sled, so for most people it’s a gym exercise.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Good for sled push.