Dumbbell Bulgarian Split Squat vs Barbell Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions vs 1,367. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bulgarian Split Squat and Barbell Lunge and pick the one that fits your Leg workout.
Dumbbell Bulgarian Split Squat vs Barbell Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions compared to 1,367 for Barbell Lunge.
What most people do isn't always what fits you. Dumbbell Bulgarian Split Squat and Barbell Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Bulgarian Split Squat and Barbell Lunge Differ
| What differs | Dumbbell Bulgarian Split Squat | Barbell Lunge |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 8,049 sessions | 1,367 sessions |
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.
How to Do Barbell Lunge
Barbell Lunge Muscles Worked: Leg
Form
- 1. Step one foot forward and lower yourself until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Switch legs and perform the same on the opposite side.
- 4. Proceed one side at a time or alternate between sides.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please make sure that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Barbell Lunge guide with alternatives and benefits, see the Barbell Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Bulgarian Split Squat or Barbell Lunge?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions against 1,367 for Barbell Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Dumbbell Bulgarian Split Squat and Barbell Lunge need?
Dumbbell Bulgarian Split Squat needs a dumbbell, and Barbell Lunge needs a barbell.
Which is easier to start with?
Dumbbell Bulgarian Split Squat is the easier place to start. Move to Barbell Lunge once your form holds up.
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