For skiing & snowboarding
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to skiing & snowboarding.
Wall sit is easier to learn and fit in.
Both are good choices that build different things for skiing & snowboarding, so a plan can use both.
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.
Wall Sit. Holds the same isometric quad position as a long turn.
For quad growth, Bulgarian split squat rates well ahead on our research criteria: more stretch, easier to progress. Wall sit is easier on the joints.
For skiing & snowboarding, Bulgarian split squat rates well ahead on our research criteria: more injury protection, more carry-over to skiing & snowboarding. Wall sit is easier to learn and fit in. Both are good choices that build different things for skiing & snowboarding, so a plan can use both.
Wall sit is easier: it’s easy to learn, while Bulgarian split squat takes some practice.
Bulgarian split squat needs dumbbells and a bench, so a home gym covers it. Wall sit needs a wall, so a home gym covers it.
Bulgarian split squat: it rates Strong for injury protection in our research rubric, against Fair for wall sit.