By Lynn Van Ost, M.Ed., RN, PT, ATC

Old man winter is right around the corner, so it is time to dust off the skies and start preparing to hit the slopes! Just as in any other sport, snow skiing requires a certain amount of “pre-season” conditioning to prevent injuries and improve technique and balance. It is best to do lower extremity weight training during the off-season and pre-season. You will get plenty of strengthening exercise while on the slopes in-season.

Part of the conditioning equation is strengthening of the lower body. The primary muscles of the lower body that are utilized in skiing are the Gluteus Maximus (the buttocks), Quadriceps (front of thighs) and Hamstrings (back of thighs). The secondary muscles used include the hip abductors and adductors (outer and inner thigh). All these muscles work in concert to allow you to maneuver your body on the slope. There are a few specific home or gym exercises that you should perform to strengthen the primary muscle groups. Keep in mind it takes a good 4-6 weeks (exercising 3 times a week) to see a significant result, so it is important to start as early in the season as you can and be consistent with your program.

Try a few of the following exercises to build up your lower body strength:
Do each exercise for 2-3 sets of 10 repetitions.

GLUTEUS MAXIMUS

1. DUMBBELL LUNGES
   • Stand with your legs slightly apart and hold a 5-10 lb. dumbbell in each hand.
   • Inhale and take a big step forward and keep your back as straight as possible.
   • When the forward thigh is horizontal to the ground, push back up to return to a standing position.
   • Change legs and repeat.
2. FLOOR HIP EXTENSION
   • Get down on all fours onto the floor.
   • Kneel on one leg and bring the other knee to your chest.
   • Extend the bent knee back and lift it up towards the ceiling.
   • Change legs and repeat.
3. SQUAT WITH FRONT SWEEP
   • Stand with your feet hip-width apart and hold a medicine ball or dumbbell with both hands in front of you.
   • Squat as low as you can, keeping your knees behind / over your toes and your back straight, and touch the weight to the floor in front of you.
   • Push through your heels and stand up while “sweeping” the weight up and over your head.
   • Control the weight without using momentum.

QUADRICEPS

1. FRONT SQUATS
   • Stand with your feet shoulder width apart, holding a barbell or pair of dumbbells with an overhand grip, resting it across your chest in front of your shoulders at shoulder height.
   • Inhale deeply and slightly arch your back while contracting your abdominal muscles.
   • Bend your knees and lower your thighs until they are horizontal to the floor.
   • Return to the original position and repeat.
2. WALL SITS / SQUATS
   • Stand with your back to a wall. Slowly walk your feet out until your heels are about 2 ft. from the wall.
   • Your feet should be shoulder width apart.
   • Lower your body down the wall until the thighs are horizontal to the floor and hold this position for 20-30 seconds and repeat.

HAMSTRINGS

1. BRIDGING
   • Lie on your back, with your knees bent, feet flat on the ground and with your hands flat on the ground by your sides.
   • Push through your feet, lifting your pelvis towards the ceiling.
   • Maintain this position for a couple of seconds and lower your pelvis without touching the ground and repeat.
2. SIDE TO SIDE LUNGE
   • Stand with your feet hip-width apart and hold a medicine ball or dumbbell. Squat as low as you can (knees behind your toes) and touch the ball or dumbbell to the floor in front of the right foot. Push through your heels and stand up, while “sweeping” the weight up and over your head. Lower it to the left foot. The motion is similar to chopping wood. Continue alternating sides. Repeat in the opposite direction.

Delvaier, Frederic. Strength Training Anatomy. March 2010.