One Leg Knee Up vs Dumbbell Bulgarian Split Squat
Which one fits your Leg workout plan?
Contents
Dumbbell Bulgarian Split Squat works multiple joints at once, One Leg Knee Up isolates — difficulty 2 of 5 vs 2. See which fits your Leg day.
Compare the benefits of One Leg Knee Up and Dumbbell Bulgarian Split Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Dumbbell Bulgarian Split Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions compared to 1,103 for One Leg Knee Up.
What most people do isn't always what fits you. One Leg Knee Up and Dumbbell Bulgarian Split Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Leg Knee Up and Dumbbell Bulgarian Split Squat Differ
| What differs | One Leg Knee Up | Dumbbell Bulgarian Split Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 8,149 sessions |
How to Do One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
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.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Dumbbell Bulgarian Split Squat?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions against 1,103 for One Leg Knee Up. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Leg Knee Up and Dumbbell Bulgarian Split Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes.
What equipment do One Leg Knee Up and Dumbbell Bulgarian Split Squat need?
One Leg Knee Up needs bodyweight only, and Dumbbell Bulgarian Split Squat needs a dumbbell.
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