Leg Work Suggestions for Ski Trip

definitely lunges. Body weight squats are good if you can't use weights. Stretching is crucial as well but most importantly, take it very easy that first day on the slopes

I’m 69 and worked on my legs vigorously prior to a Grand Canyon Rim To Rim hike earlier this year. Quads still hurt like shite for a couple weeks afterwards.

quote:

---

Wall squats are good if you can do them.

---

Doing these (or just wall sits) to failure is miserable and highly effective.

The wall sit where you raise your arms shows me how out or whack my body alignment is. My left wrist won't touch the wall. Freaks me out.

Row machine
Air dyne
Stairclimber

quote:

---

Any exercise ideas to get my legs ready for a mid February ski trip.
To Qualify……I’m 62 years old, and a pretty good skier. Haven’t been in about 5 years. Not overweight and in decent condition. Squats are out of the question.

---

lunges, tib raises, kot split squat, reverse step ups, nordics, crosick squats, sissy squats (all bodyweight), reverse nordics, wall squats, sled pushes/drags, sled walks backwards, prinsoner squats

essentially work the calves and ankles both in ext and flex

work the lunge pattern in every direction to really hit the quads and the strengthen the muscles around the knee

work the hamstrings with the nordic version to keep the hamstring from getting hurt when you ski

work the hip flexors so you dont over compensate and hurt the knee


I assume when you say no squats you mean no barbell squats. i assume bodyweight and possibly a small kettlebell would be fine??

quote:

---

lunges, tib raises, kot split squat,

---

Currently on week 4 of the knees Over Toes program. I didn't think about it, but it'd be perfect for someone wanting to ski or run. It's a leg and core specific workout designed to protect the knee.

quote:

---

Currently on week 4 of the knees Over Toes program. I didn't think about it, but it'd be perfect for someone wanting to ski or run. It's a leg and core specific workout designed to protect the knee.

---

yep, pretty much what i was saying without saying KOT program lol

I would do a lot of high rep rear elevated split squat. Great for developing quad resilience and mimics balancing on one leg. Also will helo with flexibility,

Try squats on a bosu ball. It will help with stability and overall core strength as well.

French fry pizza slice