Skiing is a difficult sport that puts a lot of stress on the thigh muscles to maintain a squat-like position. The Nicholas Institute of Sports Medicine and Athletic Trauma recommends skiing exercises be done three days a week in preparation for a ski trip. These include both strengthening and stretching exercises for the quads and other areas of the thighs, core and upper body.
Wall Sit
The wall sit is an isometric strengthening exercise for the quads. Since its isometric, you get yourself into a squat position against the wall and hold the position to challenge the quadriceps to maintain the wall sit. If you do this right, your quads will burn. To perform a wall sit, place your back against a wall with your feet forward and slide your back down the wall until the thighs are parallel to the floor. Adjust your feet if necessary to align with your knees.
Squats
Squats strengthen the quads through movement, making them a different type of exercise than the wall sits. Squats can be bodyweight only without free weights or you can use dumbbells or barbells to increase the difficulty. Do whichever type you feel you can do with good form. To perform a bodyweight squat, start with your feet between hip-width and shoulder-width apart and your arms relaxed at your sides. Tilt your torso forward as you bend your knees. The hips move backwards to offset the forward lean of the torso. Lower until your thighs are parallel to the floor and then stand up.
Leg Extensions
Leg extensions isolate the quads for strengthening using a weight machine. This exercise uses only the quads whereas squats work the hamstrings in opposition to the squats. Simply sit on the leg extension machine and position your shins under the padded lever. Hold onto the handles and raise your legs until they are straight.
Kneeling Quad Stretch
The kneeling quad stretch is a stretching exercise to lengthen the quads and make sure they stay flexible. This stretch doesn't require the balance needed to do a standing quad stretch that most people know how to do. To perform a kneeling quad stretch, kneel on the floor with your right knee up as if to propose marriage. Place your hands on your hips and shift your weight onto your right leg to stretch the left quad. Keep your torso upright. Repeat on the other leg. This exercise may be done daily if your quads are tight or just to finish a quad workout three days a week.
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