Dumbbell Bulgarian Split Squat vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bulgarian Split Squat and Hip Extension and pick the one that fits your Leg workout.
Dumbbell Bulgarian Split Squat vs Hip Extension: 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 531 for Hip Extension.
What most people do isn't always what fits you. Dumbbell Bulgarian Split Squat and Hip Extension 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 Hip Extension Differ
| What differs | Dumbbell Bulgarian Split Squat | Hip Extension |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 8,049 sessions | 531 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 Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Bulgarian Split Squat or Hip Extension?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions against 531 for Hip Extension. 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 Hip Extension work the same muscles?
Not quite. Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes, and Hip Extension loads glutes and hamstrings.
What equipment do Dumbbell Bulgarian Split Squat and Hip Extension need?
Dumbbell Bulgarian Split Squat needs a dumbbell, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Dumbbell Bulgarian Split Squat once your form holds up.
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