Exercises for skiers     Photo: Michael Hanson

Preventing: Sore knees
Mini-band squats shore up the gluteus medius muscles to keep you upright and your knees intact.
Do It
: Fit a mini-band around your legs above the kneecaps, then step into a wide stance so that the band stretches taut. With your fingers behind your head, squat until your thighs are parallel to the ground, keeping your knees apart and in line with your toes. Three sets of 20 reps.

Preventing: Torn knee ­ligaments
How: Medicine-ball ski squats strengthen ligaments and increase lateral hamstring and quad strength.
Do It: Stand with feet together and a medicine ball outstretched in front of you. Swing the ball to the right and balance the weight by shifting your hips and knees left; then swing the ball left and shift right. Make sure your knees don’t move forward or back. Three sets of ten reps.

From Outside Magazine, Nov 2011 Get the Latest Issue

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