Dumbbell Bulgarian Split Squat vs Hip Extension Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions vs 524. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bulgarian Split Squat and Hip Extension Machine and pick the one that fits your Leg workout.
Dumbbell Bulgarian Split Squat vs Hip Extension Machine: 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 524 for Hip Extension Machine.
What most people do isn't always what fits you. Dumbbell Bulgarian Split Squat and Hip Extension Machine 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 Machine Differ
| What differs | Dumbbell Bulgarian Split Squat | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 8,049 sessions | 524 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 Machine
Hip Extension Machine Muscles Worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please 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 Machine guide with alternatives and benefits, see the Hip Extension Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Bulgarian Split Squat or Hip Extension Machine?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions against 524 for Hip Extension Machine. 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 Machine work the same muscles?
Not quite. Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Dumbbell Bulgarian Split Squat and Hip Extension Machine need?
Dumbbell Bulgarian Split Squat needs a dumbbell, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Dumbbell Bulgarian Split Squat once your form holds up.
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