For soccer
For soccer, lateral lunge rates higher on our research criteria: 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
Lateral Lunge. Strength in a wide side step that loads the adductors, the muscles most groin injuries involve.
Romanian Deadlift. Heavy hamstring and hip strength for sprinting, with a hinge that’s quick to learn.
For glute growth, Romanian deadlift rates well ahead on our research criteria: easier to progress, more of the work on the glutes. Lateral lunge is easier on the joints.
For soccer, lateral lunge rates higher on our research criteria: easier to learn and fit in. Both are good choices that build different things for soccer, so a plan can use both.
Lateral lunge is easier: it’s easy to learn, while Romanian deadlift takes some practice.
Lateral lunge needs dumbbells, 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 Strong for injury protection in our research rubric.