Sport · 25 min

Ski Legs

Slow eccentric squats, lateral lunges and long holds for the slopes.

• 25 minutes
• Regular
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

Skiing loads your legs mostly as they lengthen under you, so you lower every squat over four seconds and hold wall sits and lunge pulses for up to 90 seconds. Lateral lunges and skater hops build side-to-side strength, and single-leg work trains your knee to track over your foot. Start six to eight weeks before your trip.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Lateral Leg Swing15 s each side
   • Bodyweight Squat10 reps
   • Ankle Rocks20 s each side

2. Slow strength3 rounds

   Z4 Work
   • Tempo Squat6 to 10 reps · Four seconds down
   • Lateral Lunge6 to 8 reps each side · Knee tracks over your toes

3. Long holds2 rounds

   Z4 Work
   • Wall Sit90 s · Thighs near parallel, breathe
   • Lunge Pulse40 s each side
   • Skater Hop40 s · Land softly, hold each side

4. Knee and trunk control

   Z4 Work
   • Single Leg Romanian Deadlift6 to 8 reps each side
   • Side Plank25 s each side

5. Cool down

   Z1 Recover
   • Standing Quad Stretch30 s each side
   • Figure Four Stretch30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.