For running
For running, the two are close. Trap bar deadlift rates slightly higher: more injury protection.
Reverse lunge is easier to learn and fit in.
Both are good choices that build different things for running, 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
Reverse Lunge. Single-leg strength that’s easy on the knees and simple to fit around running.
Trap Bar Deadlift. Heavy strength work, with plyometrics, improved running economy in trained runners. The trap bar is the easiest heavy lift to learn.
For quad growth, trap bar deadlift rates higher on our research criteria: easier to progress. Reverse lunge gives more stretch.
For running, the two are close. Trap bar deadlift rates slightly higher: more injury protection. Reverse lunge is easier to learn and fit in. Both are good choices that build different things for running, so a plan can use both.
About the same: both are easy to learn.
Reverse 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.
Trap bar deadlift: it rates Strong for injury protection in our research rubric, against Good for reverse lunge.