Skiing

Alpine skiing

Long isometric and eccentric quad work in a flexed stance, constant edging through the hips (adductors, abductors) and a trunk that stays quiet while the legs turn.

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Skier carving a turn with snow spraying behind

Muscles worked

Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — 55% importance (Front)Obliques — 55% importance (Front)Hip flexors (Front)Quads — 100% importance (Front)Adductors — 75% importance (Front)Shins (tibialis) — 45% importance (Front)Calves — 35% importance (Front)Outer shins (peroneals) — 30% importance (Front)Feet (arch & toes) — 35% importance (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — 45% importance (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — 75% importance (Back)Glutes — 85% importance (Back)Hamstrings — 60% importance (Back)Adductors — 75% importance (Back)Calves — 35% importance (Back)
FrontBack
  • Quads
  • Glutes
  • Adductors
  • Abductors
  • Hamstrings
  • Obliques
  • Abs
  • Lower back

The movement, phase by phase

  1. Athletic stance

    Ankles, knees and hips flexed — quads and glutes hold the position.

    • Squat
    • Ankle dorsiflexion
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) — primary (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes — primary (Back)Hamstrings (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

  2. Edging & turning

    Knees and hips steer the skis — adductors, abductors, obliques.

    • Hip adduction
    • Hip abduction
    • Anti-rotation (brace)
    • Single-leg / lunge
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs (Front)Obliques — primary (Front)Hip flexors (Front)Quads — primary (Front)Adductors — primary (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) — primary (Back)Glutes (Back)Hamstrings (Back)Adductors — primary (Back)Calves (Back)

    Best exercises for this phase:

  3. Absorbing terrain

    Eccentric quad and hamstring work over bumps.

    • Squat
    • Knee flexion
    • Anti-extension (brace)
    Neck (Front)Upper traps (Front)Front delts (Front)Side delts (Front)Chest (Front)Serratus anterior (Front)Biceps (Front)Forearms & grip (Front)Abs — primary (Front)Obliques (Front)Hip flexors (Front)Quads — primary (Front)Adductors (Front)Shins (tibialis) (Front)Calves (Front)Outer shins (peroneals) (Front)Feet (arch & toes) (Front)Neck (Back)Upper traps (Back)Upper back (rhomboids, mid/lower traps) (Back)Rear delts (Back)Side delts (Back)Rotator cuff (Back)Lats (Back)Lower back (erectors) — primary (Back)Triceps (Back)Forearms & grip (Back)Hip abductors (glute med) (Back)Glutes (Back)Hamstrings — primary (Back)Adductors (Back)Calves (Back)

    Best exercises for this phase:

Most specific exercises

Drills & sessions in the sport

Work done in the water or on the run itself, next to the strength exercises above.

Training notes

  • Wall sits and slow squats build quad endurance for long runs.
  • Balance work (BOSU, single-leg) transfers well to edging.
  • Hamstring strength supports the ACL.

Mobility to pair with it

  • Hip flexor stretch
  • Ankle dorsiflexion
  • Thoracic rotation