For skiing & snowboarding
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection.
Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Bulgarian Split Squat. Single-leg strength and control in a deep knee bend, like holding an edge.
For quad growth, Bulgarian split squat rates well ahead on our research criteria: more of the work on the quads, more stretch.
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more carry-over to skiing & snowboarding, more injury protection. Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both take some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Cossack squat needs no equipment, so you can do it anywhere.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Good for Cossack squat.