Top 5 ski exercises you can do at home
We all know that a certain level of fitness and strength is required if you want to make the most out of everyday skiing on the slope.
There are some fantastic exercises that you can do to strengthen your body whilst at home. Your main focus should be on your quads, glutes and calves, but a strong core is also really important.
Below Abi goes through some of the exercises you can do at home to stay in tip-top skiing condition. You’ll be surprised what a difference these exercises will make
- Forward lunge
Lunges increase muscle mass, build up unilateral strength and tone your body, especially your core, glutes, and legs.
Stand upright with your feet shoulder-width apart. Step your right leg forward and then bend both knees to sink the hips down. Your back knee should hover just above the ground, with your front leg bent to a 90° angle.
Once in the down lunge position, powerfully drive off your right foot to push your body back up to standing. Repeat on the left leg.
- Pistol squats
Pistol squats are great for isolating strength deficits, working the full range of lower leg muscles and they improve the posterior chain strength.
Using a towel with a knot tied at the end, place the knot on the other side of a closed door. Hold onto the towel (or two) and stand with your feet hip-width apart and extend your right leg out in front of you without touching the ground. Keep your core tight, spine neutral, and arms fully extended in front of you. Lower down into a squat maintaining weight over the left heel.
- Single leg hurdles
While they mainly increase leg power, leg hurdle jumps are considered a full-body, dynamic workout as it also targets your gluteus medius and adductors of the hip joints. It also helps offset imbalance and can even prevent lower-body injuries.
Grab something to jump over, this could even be a piece of string or a stick to start. Gain your balance on one leg, pivot slightly at the hips and knees and then explode upwards and to the side. When landing, cushion the impact by bending at the hips and knees again. You can put your other foot down to regain your balance but try to stay on one leg for as much as possible.
- Single leg RDLs
The single leg RDLs are a fantastic exercise for sport. They improve lower leg mechanics and efficiency from a strong posterior chain. You’ll also benefit from improved stability at the hip, which is important for balance when changing direction or landing from a jump.
To do the exercise, balance on one slightly bent leg with a flat back, bend forward at the waist until your hand is just above the floor. Flex the glute to extend your hip and return to the starting position.
- Overhead walking lunges
This exercise enjoys all the benefits of a traditional lunge with the added engagement in your shoulders (including the upper and lower trapezius) and they force your core muscles to lengthen and fully contract.
Begin with your feet positioned shoulder-width apart and knees slightly bent. Inhale as you raise the weight or your arms above your head. Keep the arms directly overhead and centred between your shoulder joints. Take a comfortable step forward into a deep lunge position and then proceed to step forward into the starting position.
