Winter snow, it’s coming! Whether you ski, board, snowshoe, or sled, you need to get your body prepared to be on that slippery, unstable surface.
Balance and strength are great components to start incorporating into your workouts now, so that you can have fun and (hopefully) stay injury-free once the snow hits.
*Try these 5 lower body strengtheners today.
1. Clock Hops
- Start in an upright position (pretending you are in the center of a clock).
- Hop to the 3 o’clock position.
- Stick your landing and hold for 2-3 seconds before hopping back to the starting position.
- Be as quiet as you can to absorb the shock.
- Hop to 12, 2, 4, and 6 on the right foot and repeat same pattern on the left foot.
2. Lateral Peg Leg
- Have your left foot on a step, bench, or BOSU (don’t have knee higher than your hip).
- Hop lightly with your right foot side to side (out to side and back across your opposite leg).
- Your tempo can be slow or fast.
- You will feel this through the hip/glutes on your left (stable) side.
3. Walking Lunges
- Stand tall with your abs in, chest lifted, and shoulders depressed.
- Step forward with your right foot (keeping some weight on your heel the entire time)
- Your back knee does NOT have to touch the ground.
- Push off your left foot and advance forward.
- Repeat on the left foot.
4. Side Squats
- Stand tall
- Step out to the right side, going down into a squat position.
- Push off your right leg back to standing.
- Repeat on the left.
5. Step Ups
- Step up on a higher surface (knee not higher than your hip)
- Slowly lower back down. Don’t drop down – resist yourself without letting your knee cave in.
Since snow sports are repetitive, you need to do more reps (12-25 per set) to build your muscle endurance.
Check out these other two older posts to get you ready for snow too:
*See your physician before starting any new exercise program.