Sumo Deadlift vs Dumbbell Bulgarian Split Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions vs 1,150. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Dumbbell Bulgarian Split Squat and pick the one that fits your Leg workout.
Sumo Deadlift 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 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift 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 Sumo Deadlift and Dumbbell Bulgarian Split Squat Differ
| What differs | Sumo Deadlift | Dumbbell Bulgarian Split Squat |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, hamstrings, and glutes |
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 8,149 sessions |
How to Do Sumo Deadlift
Sumo Deadlift Muscles Worked: Leg
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire posterior.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
- 3. Be careful not to let your knees collapse inward when standing up.
- 4. Do not excessively arch your back while trying to keep it straight.
For a full Sumo Deadlift guide with alternatives and benefits, see the Sumo Deadlift 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, Sumo Deadlift or Dumbbell Bulgarian Split Squat?
Planfit users log Dumbbell Bulgarian Split Squat more often — 8,149 sessions against 1,150 for Sumo Deadlift. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Sumo Deadlift and Dumbbell Bulgarian Split Squat work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Dumbbell Bulgarian Split Squat loads quads, hamstrings, and glutes.
What equipment do Sumo Deadlift and Dumbbell Bulgarian Split Squat need?
Sumo Deadlift needs a barbell, and Dumbbell Bulgarian Split Squat needs a dumbbell.
Which is easier to start with?
Dumbbell Bulgarian Split Squat is the easier place to start. Move to Sumo Deadlift once your form holds up.
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