Hockey demands speed, quickness, agility and balance, plus the ability to absorb and dish out impact. You must often exhibit more than one of these simultaneously --- as when you get checked into the boards and try to remain on your skates to fight for the puck. Hockey's multiple movement patterns recruit many muscles, particularly in the lower body. Knowing which ones are working can help you train specifically for better performance. Consult your doctor before beginning any new exercise regimen.
Glutes
When you skate and kick your legs backward, you perform hip extensions. This motion works your gluteals, which are the largest muscles in the body; main components are the gluteus maximus, medius and minimus. Barbell deadlifts will strengthen these muscles). Hip abduction is another motion that causes you to work your glutes; this occurs when you move your thigh outward during skating. A small muscle on the side of the hip called the tensor fascia latae is also targeted during this movement.
Quadriceps
The quadriceps sit on the front of the thighs and are worked with two motions --- hip flexion and knee extension. During hip flexion, you move your thigh up toward your stomach; during knee extension, your leg moves from a bent to straight position. Both of these motions take place many times while you skate. The hip flexors, which run from the lower stomach down to the top of the thighs, also are worked when you perform hip flexion. A hanging knees-to-chest leg raise will strengthen the quads and hip flexors.
Hamstrings
The hamstrings sit on the back of the thighs, right below the glutes. They are worked when you perform hip extension and knee flexion. Knee flexion takes place when you bend your knee and move your heel upward; you perform knee flexion when you push your skate backward and lift it off the ice. A standing leg curl, performed on a cable machine, will strengthen the hamstrings.
Adductors
The adductors consist of the adductor brevis, longus, magnus and pectineus. These muscles sit on the inside of the thighs and they are worked when you move your leg inward during skating. A seated adduction exercise, performed on a machine, will work these muscles.
Obliques
The obliques sit on the sides of the stomach and have a diagonal shape. You'll make plenty of twisting motions with your torso while working with the puck and taking checks from defenders during a typical hockey game, which causes you to contract your obliques. Dumbbell side bends work these muscles.
Rectus Abdominis
The rectus abdominis is the major muscle in the center of your stomach. You contract this muscle forcefully when doing explosive skating and when giving and receiving checks. You also contract your abs to remain balanced during skating. A crunch or situp works the rectus abdominis.
Erector Spinae
The erector spinae runs down the vertebral column and ends in your lower back. While playing hockey, you constantly contract this muscle to remain balanced and to stabilize your spine. A back extension exercise will strengthen the erector spinae.
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