For quad growth
For quad growth, Bulgarian split squat rates higher on our research criteria: more stretch, more of the work on the quads.
Trap bar deadlift 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.
For soccer, Bulgarian split squat rates well ahead on our research criteria: more carry-over to soccer.
For running, Bulgarian split squat rates well ahead on our research criteria: more carry-over to running.
For basketball, Bulgarian split squat rates well ahead on our research criteria: more carry-over to basketball.
For cycling, Bulgarian split squat rates higher on our research criteria: more carry-over to cycling. Trap bar deadlift does more to prevent injuries.
For American football, trap bar deadlift rates higher on our research criteria: more carry-over to American football. Bulgarian split squat does more to prevent injuries.
For hybrid & fitness racing, Bulgarian split squat and trap bar deadlift score the same on every criterion.
For golf, trap bar deadlift rates well ahead on our research criteria: more carry-over to golf, more injury protection.
For quad growth, Bulgarian split squat rates higher on our research criteria: more stretch, more of the work on the quads. Trap bar deadlift 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.
Trap bar deadlift 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. Trap bar deadlift needs a trap bar, so for most people it’s a gym exercise.
Trap bar deadlift: it rates Strong for joint and recovery cost in our research rubric, against Good for Bulgarian split squat.