Dumbbell Bulgarian Split Squat vs Glute Ham Raise
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bulgarian Split Squat and Glute Ham Raise and pick the one that fits your Leg workout.
Dumbbell Bulgarian Split Squat vs Glute Ham Raise: 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 179 for Glute Ham Raise.
What most people do isn't always what fits you. Dumbbell Bulgarian Split Squat and Glute Ham Raise 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 Glute Ham Raise Differ
| What differs | Dumbbell Bulgarian Split Squat | Glute Ham Raise |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | hamstrings, glutes, and calves |
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 8,049 sessions | 179 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 Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Bulgarian Split Squat or Glute Ham Raise?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions against 179 for Glute Ham Raise. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Bulgarian Split Squat and Glute Ham Raise work the same muscles?
Not quite. Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes, and Glute Ham Raise loads hamstrings, glutes, and calves.
What equipment do Dumbbell Bulgarian Split Squat and Glute Ham Raise need?
Dumbbell Bulgarian Split Squat needs a dumbbell, and Glute Ham Raise needs a machine.
Which is easier to start with?
Dumbbell Bulgarian Split Squat is the easier place to start. Move to Glute Ham Raise once your form holds up.
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