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BODY-WEIGHT SINGLE-LEG SQUAT

Try this single-leg squat exercise to see your basic asymmetries from left to right. During the exercise, look for disparities between your left and right sides. A muscle imbalance or stiff joint could affect your dynamic skiing balance as you transition between turns, adjust for tough terrain, and absorb variable snow conditions. An imbalance could eventually lead to injury and time off the snow.

Here’s how to perform the body-weight single-leg squat:

• Stand with your feet hip-width apart and center your weight over one leg.
• Balance on that leg with no weight on the other leg, and then slowly lower yourself into a squatting position, bringing your thigh parallel to the floor.
• Move back up to a standing position and repeat the movement three times on each side.

FULL-WEIGHT SQUAT

Once you can maintain symmetrical balance during the single leg squat with both legs, then move into the full-weight squat for the strength-building phase.

Weighted squats are the best for skiers because they build power in the quads, hamstrings, and glutes. A good squat involves a functionally tense core that stabilizes and allows for mobility in the extremities. Squats also increase your range of motion and develop the full-spectrum movements dynamic that sports like skiing demand.

To perform a weighted squat:

• Use a free-weight squat rack and stack on plates that equal 10-60% of your body weight.
• Place the bar across your upper back or across your chest with your feet shoulder-width apart.
• Lower to a squat until your thighs are parallel with the floor.
• As you flex, lower yourself with your hips, legs, and glutes, rather than with your back.
• Return upward to standing without locking your legs.
• Also, take care not to bend over at the waist or arch your back. If you find you cannot perform a perfect squat, lower the amount of weight you are using.