Leg Exercises

Here are some great leg exercises for you to try out before hitting the slopes. The exercises are split into beginner and advanced, so everybody can reap the benefits. The beauty of these exercises is that all you need is motivation; no gym membership required!

Squat

The squat is the quintessential exercise needed to strengthening leg muscles, with the exercise engaging your quads, hamstrings and buttocks.

Beginner

1. Stand with your feet shoulder width apart and relax all your muscles.
2. Looking up at all times (I try to look at the corner of a room to make sure I’m looking up), slowing start to bend your knees.
3. Your back should start to arch, and your bottom start to stick out.
4. Try to go as low as possible to get the fullest range of movements.
5. Hold the squat at your lowest point and then raise yourself to a standing position.

Repeat the exercise as often as you desire. For absolute beginners I would recommend 10 repetitions three times, with 30-60 secs rest in between each set.

Advanced

For those of you who fancy something a bit more challenging, try the one legged squat, similar to the original exercise just a little more difficult.

1. Rest both hands against a wall.
2. Raise one leg behind yourself.
3. Using the wall to help yourself, start to bend your standing knee, looking up at all times.
4. Try to lower yourself as low as possible to get the fullest range of movement.
5. Hold the squat at your lowest point and then raise yourself to a standing position.
6. If you want a further challenge, perform the exercise without using the wall to balance yourself.

Repeat this exercise as often as you desire. For those who want a good burn out of the exercise, try reps of 20 and then swap legs. Complete these repetitions in sets of 5 with 30 secs rest in between.

Ski Sits or Wall Sits

This exercise is a tough one. This exercise engages all your leg muscles and more importantly tests your self-restraint!

1. Standing with your back against a wall, with your feet shoulder width apart (about 2 feet in front of it).
2. Start to slide down the wall until your knees are at a 90° angle.
3. Hold this exercise for as long as possible, timing how long you last.
4. Record how long you take, have a rest and then try and beat your time!

Lunges

Lunges are excellent for engaging all of your leg muscles. The best thing about them is how straight forward they are!

Beginners

1. Standing up put one foot in front of the other.
2. Transfer your weight forwards, so that your back leg’s knee is nearly touching the ground.
3. Stop the movement just before your knee touches the floor.
4. Hold the stretch for a couple of seconds and then stand up and swap legs.

For beginners I would recommend doing 10 repetitions on each leg in sets of 3, with 30-60 secs rest in between.

Advanced

I learnt the advanced version of the lunge from my friend Lauren, therefore this exercise is known as Loz’s lunge. This exercise is great for working your outer quads.

1. Stand with one leg in front of the other, however this time criss-cross your legs so that your legs are offset.
2. Transfer your weight forwards, so that your back leg’s knee is nearly touching the ground.
3. Stop the movement just before your knee touches the floor.
4. Hold the stretch for a couple of seconds and then stand up and swap legs.

To really feel a burn, I would recommend doing 25 repetitions on each leg in sets of 3, with 30 secs rest in between.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

Time limit is exhausted. Please reload the CAPTCHA.