Dumbbell Bulgarian Split Squat vs Standing Leg Curl
Which one fits your Leg workout plan?
Contents
Dumbbell Bulgarian Split Squat works multiple joints at once, Standing Leg Curl isolates — difficulty 2 of 5 vs 1. See which fits your Leg day.
Compare the benefits of Dumbbell Bulgarian Split Squat and Standing Leg Curl and pick the one that fits your Leg workout.
Dumbbell Bulgarian Split Squat vs Standing Leg Curl: 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 1,989 for Standing Leg Curl.
What most people do isn't always what fits you. Dumbbell Bulgarian Split Squat and Standing Leg Curl 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 Standing Leg Curl Differ
| What differs | Dumbbell Bulgarian Split Squat | Standing Leg Curl |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | hamstrings and calves |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 8,049 sessions | 1,989 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 Standing Leg Curl
Standing Leg Curl Muscles Worked: Leg
Form
- 1. Engage the muscles in the back of your thigh and buttocks of the extended leg, and lift until your knee is at a 90-degree angle.
- 2. Lower only until your knee is fully extended while resisting the weight.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to lift your upper body.
For a full Standing Leg Curl guide with alternatives and benefits, see the Standing Leg Curl exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Bulgarian Split Squat or Standing Leg Curl?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,049 sessions against 1,989 for Standing Leg Curl. 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 Standing Leg Curl work the same muscles?
Not quite. Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes, and Standing Leg Curl loads hamstrings and calves.
What equipment do Dumbbell Bulgarian Split Squat and Standing Leg Curl need?
Dumbbell Bulgarian Split Squat needs a dumbbell, and Standing Leg Curl needs a machine.
Which is easier to start with?
Standing Leg Curl is the easier place to start. Move to Dumbbell Bulgarian Split Squat once your form holds up.
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