Ski season is here! If you want to get those legs in shape to make your first few days out on the slopes easier, here are some exercises to get those legs stronger!
1. Wall Squat: Lean against a wall or door with your feet out away from the door. Squat down as if you were sitting in an imaginary chair until your knees are at a 90 degree angle. Your feet should be directly under your knees, toes pointing forward. Hold for 30 sec. Start with a shorter amount of time if 30 sec is too long. Do this 3 times.
2. Wall Runner: Stand with one side of your body completely against the wall with your knee bend. Slightly bend your stance knee by sitting your hips back. Your weight should be through your heel. Gently push your inside knee into the wall and rotate your stance knee from the inside of your foot to the outside of your foot. Repeat 30 times. You should feel it in your glutes. If you don't, lean your trunk forward more or sit your hips back more.
Progress to a single leg squat holding on to the wall, keeping your knee pulled out laterally.
3. Bridges: Lie on your back with your knees up. Engage your lower abdominals, squeeze your buttocks together, and then lift your hips in the air. You should feel it working your glutes, not in your hamstrings or your back. Do this 15 times, 3 sets. Make it harder by alternately marching your feet when lifted or doing a one leg bridge, without letting your hip drop.
4. Lateral Bounding: Stand on one leg and jump sideways to land on the other foot. Make sure that your knee does not go in at all when you land. You should keep your knee right above your foot. You should land softly. 10-15 times each direction. 3 sets
Do not do these exercises if you are having knee pain. And if you are experiencing knee pain, make an appointment with us here at CCPT so that we can get you back to skiing and doing all of your other daily activities pain free! Give us a call now at 303 666 4151
Happy Snow Sport Season!!
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