Barbell Stiff Leg Deadlift vs Dumbbell Bulgarian Split Squat
Which one fits your Leg workout plan?
Contents
Dumbbell Bulgarian Split Squat works multiple joints at once, Barbell Stiff Leg Deadlift isolates — difficulty 2 of 5 vs 4. See which fits your Leg day.
Compare the benefits of Barbell Stiff Leg Deadlift and Dumbbell Bulgarian Split Squat and pick the one that fits your Leg workout.
Barbell Stiff Leg Deadlift 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 4,437 for Barbell Stiff Leg Deadlift.
What most people do isn't always what fits you. Barbell Stiff Leg Deadlift 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 Stiff Leg Deadlift and Dumbbell Bulgarian Split Squat Differ
| What differs | Barbell Stiff Leg Deadlift | 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 | 4,437 sessions | 8,149 sessions |
How to Do Barbell Stiff Leg Deadlift
Barbell Stiff Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist.
- 2. When going down, lower the barbell close to your body.
- 3. Keep your gaze slightly forward.
- 4. Slowly return to the starting position while straightening your back.
Coach's Tips
- 1. Please be careful not to let your gaze go towards the floor.
- 2. Please be careful not to excessively bend your knees.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Stiff Leg Deadlift guide with alternatives and benefits, see the Barbell Stiff Leg Deadlift 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 Stiff Leg Deadlift or Dumbbell Bulgarian Split Squat?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Barbell Stiff Leg Deadlift and Dumbbell Bulgarian Split Squat need?
Barbell Stiff Leg Deadlift 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 Stiff Leg Deadlift once your form holds up.
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