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Leg Exercises

Skiing is a demanding sport. It subjects your body to repeated stresses and involves strenuous exertion at high altitudes.

The leg muscles, especially the quadriceps and hamstrings, are one of the most used muscle groups in skiing. These exersices will help build up your legs muscles ready to hit the mountian.

1. Standing ski squat (12)
Leg Exercises
- Focus: Stance weighted evenly with feet between shoulder/hip width apart and angled straight ahead or slightly toed-out. Open across shoulders and abdominals firm, squat until thighs close to parallel to the floor. Pause and exhale to stand upright by pressing through feet, keeping the buttocks firm and weight on each leg.

- Tempo: Challenge legs and alignment with a 3 count to lower slowly and back up.

- Physio Ball: stand with ball against wall behind you, positioned in mid back, allowing ball to lower smoothly on the wall as you squat without leaning back on it.

- Narrow stance: refer to above but keep the feet only a few inches apart and less range
2. Single leg squat (10)
 Ski Leg Exercises
Focus: Standing on the floor, or balancing one foot off a step. Leg alignment essential, refer to squat.

3. Step ups (1 minute)
 Ski Leg Exercises-Focus: One foot on a low platform/step, with whole foot flat and shift weight forward and up to standing, then lowering down with first foot, and alternate feet. Keep body tall and abdominals firm throughout.

4. Lunges: leg bent behind
Focus:
Legs a stride apart so back knee lowers straight towards floor, and front knee stays in alignment but behind the front foot. Push up through the back foot.

Alternatives:
Striding Lunge: Move forwards onto the other leg as you push off back foot.
Hand Weights: Added resistance in static lunge.
5.Calves
Lower and lift toe balance.

Focus:
Standing on edge of step or bench to gently lower both heels then raising onto toes.