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.
Trap Bar Deadlift. A strength base with a lower learning curve than the barbell deadlift.
For basketball, the two are close. Trap bar deadlift rates slightly higher: more injury protection. Lateral lunge is easier to learn and fit in.
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.
About the same: both are easy to learn.
Lateral lunge needs dumbbells, so a home gym covers it. Trap bar deadlift needs a trap bar, so for most people it’s a gym exercise.
About the same: both rate Strong for injury protection in our research rubric.