For glute growth
For glute growth, Bulgarian split squat and walking lunge score the same on every criterion, so use whichever is free, or both.
Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
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.
Walking Lunge. Each long step stretches the front glute under load, but it’s tiring and needs space and balance.
For quad growth, Bulgarian split squat rates higher on our research criteria: more stretch.
For hybrid & fitness racing, the two are close. Bulgarian split squat rates slightly higher: more injury protection. Walking lunge is easier to learn and fit in.
For glute growth, Bulgarian split squat and walking lunge score the same on every criterion, so use whichever is free, or both. Both are good choices that train the glutes the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Walking lunge 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. Walking lunge needs dumbbells, so a home gym covers it.
About the same: both rate Good for joint and recovery cost in our research rubric.