Barbell Wide Squat 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 388. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Wide Squat and Dumbbell Bulgarian Split Squat and pick the one that fits your Leg workout.
Barbell Wide Squat 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 388 for Barbell Wide Squat.
What most people do isn't always what fits you. Barbell Wide Squat 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 Wide Squat and Dumbbell Bulgarian Split Squat Differ
| What differs | Barbell Wide Squat | Dumbbell Bulgarian Split Squat |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 388 sessions | 8,149 sessions |
How to Do Barbell Wide Squat
Barbell Wide 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. Lower yourself until your knees naturally bend and 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.
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 do not 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 Barbell Wide Squat guide with alternatives and benefits, see the Barbell Wide Squat 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 Wide Squat or Dumbbell Bulgarian Split Squat?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions against 388 for Barbell Wide Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Wide Squat and Dumbbell Bulgarian Split Squat work the same muscles?
Not quite. Barbell Wide Squat loads glutes, hamstrings, and inner thighs, and Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes.
What equipment do Barbell Wide Squat and Dumbbell Bulgarian Split Squat need?
Barbell Wide Squat 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 Wide Squat once your form holds up.
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