[hlnx1]

Both are good lower-body strength exercises. The choice is less about which is “best” and more about your experience, equipment and what you can load safely.

• The back squat allows heavy bilateral loads and is efficient for building maximal strength
• The split squat or rear-foot elevated split squat trains each leg separately and challenges balance, closer to the single-leg nature of running
• Split squats usually need less absolute load, which can be easier on the lower back
• Research on strength training for runners often uses heavy, low-rep work; which exact exercise is used seems less important than progressive loading

Related: strength training science.

Which main lower-body lift do you use, and why?

[hlnx1]

A simple combination: back squat or goblet squat 3×5 as the main lift, followed by rear-foot elevated split squats 2-3×6-8 per leg. Twice a week in the base period, once a week in race-specific phases, is a reasonable starting point.

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