Skiing exercises are a great way to get in shape, and to almost guarantee that you will have fun skiing this ski season. But there are few sports like skiing that put such a physical demand on its participants, making it essential that skiers keep their bodies ready.
Your chances for injury while skiing increases drastically as your fitness level drops. Skiing exercises for knees and legs can help you stay in peak form, and lower your risk of injury while on the slopes.
Performing these skiing exercises three times per week will dramatically increase the strength around the joint, which is crucial for maintaining joint integrity when large forces are applied.
For Your Knees
Squats
There’s no secret to why squats are considered the “king of exercises.” Squats are believed to be the fastest, most effective way to build muscle and strength in the knee area. Strong knees are crucial in the sport of skiing, so squats should be at the top of your ski workouts.
For squats, place your feet shoulder width apart on a flat floor. Holding your upper body completely straight, bend your legs at the knees until your body is between your legs. Slowly bring your body back up and stand up straight. Emphasis is on keeping your torso straight and not allowing your back to curve.
Lunges
Lunges are an important part of any ski exercise routine. Lunges can strengthen and build up the muscles in your quads, glutes, and your hamstrings, which are all very important while on the slopes. Lunges can also be slightly altered to place emphasis on the muscle group you want to focus more attention on. A longer, more extended lunge works the glutes more, while shorter lunges focus more on the quads and hamstrings.
For lunges, stand with your feet shoulder width apart on a flat floor. Step one foot forward, with your heel touching the floor first. When it touches, your knee should be at a 90 degree angle and lined up with your toes, without going over. Keep going until your back knee is touching the floor, or as close as you can reach. Then, return your body to the standing position and bring your foot back in. The next lunge should be with the alternating foot.
For Your Legs
Hamstring curls
Keeping your hamstrings stretched and toned are crucial for staying on your feet while in your skis. This can also help you spend more time on the slopes without your legs getting fatigued, making for a more enjoyable experience while skiing.
For hamstring curls, you will need to use a weight bench with a curl machine attached to the bottom. Depending on how the machine is structured, these can either be done while standing, sitting, or laying on your stomach face down. The most common way of doing hamstring curls is by laying down, then sliding your knees underneath the curl machine grip. Slowly bring your legs in until they are at a 90 degree angle, hold, and then slowly release again.
Calve raises
The calve raise is another important exercise to include in your ski exercise routine. They can help build endurance in your legs to decrease the chance of injury and fatigue, and help you reach the more advanced slopes sooner.
For calve raises, you can stay seated while using free weights, like a barbell. Sit upright on a bench or other raised surface at the edge. Keep your legs at a 90 degree angle, and place the free weights on your upper thighs above your knees. Raise your heels as high as you can, without moving your feet, and you will feel your muscles constrict. Move your heels back down slowly, and repeat.
Performing these skiing exercises will greatly improve your chances of having a great season.
For more ski exercises and skiing workouts, check out Mike Geary’s Avalanche Ski Training, one of the best guide to skiing exercises on the market.
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