For soccer
For soccer, lateral lunge and single-leg RDL score the same on every criterion.
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.
Single-Leg RDL. Hamstring and hip strength with balance on one leg, the base for sprinting and sudden stops.
For skiing & snowboarding, lateral lunge and single-leg RDL score the same on every criterion.
For racket sports, lateral lunge rates well ahead on our research criteria: more carry-over to racket sports.
For soccer, lateral lunge and single-leg RDL score the same on every criterion. 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 single-leg RDL takes some practice.
Lateral lunge needs dumbbells, 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.