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Top 5 Exercises for Skiers

Winter is on it’s way. Have you prepped your body for ski season? Even if you work out daily, you’ll want to give special attention to you hamstrings, quadriceps, core and low back.

Perform these exercises and you won’t be wimping out after the first run and you’ll help prevent injury.  Here are the 5 best exercises to get you geared up for ski season.

Single Leg Deadlift

Suggested 3 sets of 12 each side

Stand on one leg. Keeping that knee slightly bent, bend at the hip, extending your free leg behind you for balance. Continue lowering until you are parallel to the ground, and then return to the upright position.

Kettlebell Pump Squat

Suggested 4 sets of 1 minute each

Hold a kettlebell, dumbell or medicine ball and lower into a squat position. Staying low, doing short pump squats (pulsing up and down about an inch or so) without coming back up to starting position. Your muscles should always be contracting. This exercise builds muscular endurance in the lower back, glutes, and quads.

Lateral Hops

Suggested 4 sets of 45 seconds each

Stand to the side of a cone or hurdle with your knees slightly bent. Hop sideways over the cone land, and immediately rebound out of it by jumping back to the start position.

Planks with knee to opposite elbow

Suggested 3 sets of 60 seconds each

Start in a push up plank position. Bend one knee pull it up towards your opposite elbow and then return to the starting position and alternate sides.

Physioball Hamstring Curls

Suggested 3 sets of 15 reps

Begin on the floor laying on your back with your feet on top of the ball. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet. Bend the knees, pulling the ball as close to you as you can, contracting the hamstrings, then return to the starting position.

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