Bent knee side step with a mini band
With an elastic miniband around your ankles, step laterally, pushing down through your feet with each step. Toes pointed forward. Two steps right, then two steps left. Repeat three times. Do 1-2 sets. This movement strengthens hip (gluteals) and quadriceps muscles, thereby improving stability.
Single leg multitouch
Stand on one leg with the other reaching behind you. Simultaneously flex your ankle, knee, and hip in one linear plane as you lower your body and touch the floor with your fingers. Do not let your knee or hip wobble to either side (out of the linear plane). One rep involves dipping three times and touching the floor in three places: on the left, in front, and on the right side of your foot. Do four reps for each leg. This exercise will strengthen your legs individually, improving balance and leg strength.
Bulgarian split squat
Rest one foot on a bench behind you, then squat down with the other leg. Do not let your knee cave to the inside, keep it in line with your foot. Do 6-12 reps per leg, and 2-4 sets.This exercise strengthens quads, hamstrings and glutes and helps you overcome a favored side.
Side Rotations with Resistance Band
Hook an elastic resistance band to an anchor (such as a door knob), then stand sideways to the stretched cord. Take a “ski stance,” then push into your feet to anchor your legs and hips as you pull the band across your body, twisting your core (but not your hips). Return to the start position with control. Do 5-12 reps. per side, 2-4 sets.
Side Lunge
From a standing position, step quickly to one side and squat on that leg. Then quickly rebound to the other side and squat on that leg. Step on your mid-foot, then transfer weight to your heel as your lunge. Do 8-12 reps each side, 2-4 sets. This movement trains your body to handle the lateral movements of skiing.
Side Plank
Lie on your side, then prop your body up on your elbow. Your body should be in a straight line (don’t drop your hip) with weight on your elbow and outside of your foot. Hold for 20-90 seconds each side. Do 2-4 sets. This movement strengthens abs, glutes and shoulders.
