Barbell Hip Thrust vs Dumbbell Bulgarian Split Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions vs 1,544. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hip Thrust and Dumbbell Bulgarian Split Squat and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Dumbbell Bulgarian Split Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions compared to 1,544 for Barbell Hip Thrust.
What most people do isn't always what fits you. Barbell Hip Thrust and Dumbbell Bulgarian Split Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hip Thrust and Dumbbell Bulgarian Split Squat Differ
| What differs | Barbell Hip Thrust | Dumbbell Bulgarian Split Squat |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 8,149 sessions |
How to Do Barbell Hip Thrust
Barbell Hip Thrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Hip Thrust guide with alternatives and benefits, see the Barbell Hip Thrust exercise guide.
How to Do Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
- 5. After completing all repetitions, proceed with the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please don't stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Dumbbell Bulgarian Split Squat guide with alternatives and benefits, see the Dumbbell Bulgarian Split Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Dumbbell Bulgarian Split Squat?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions against 1,544 for Barbell Hip Thrust. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Barbell Hip Thrust and Dumbbell Bulgarian Split Squat need?
Barbell Hip Thrust needs a barbell, and Dumbbell Bulgarian Split Squat needs a dumbbell.
Which is easier to start with?
Dumbbell Bulgarian Split Squat is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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