Why do you need strong hips for skiing?
Strong hip muscles play a pivotal role in skiing. They contribute to stability, balance, and power during turns and maneuvers. The straight leg raise is an excellent exercise to isolate and strengthen the hip flexors, abductors, and adductors, helping you build the necessary foundation for optimal skiing performance.
How To: Straight Leg Raises:
Lie down on your back on a flat, comfortable surface with legs fully extended
Ensure your spine is neutral, and there's no arch in your lower back.
Place your hands by your sides, palms down, engage core to stabilize spine
Lift one leg off the ground while keeping it straight until it reaches a 45-degree angle or as high as you can without straining your lower back
Hold the raised position for a moment to engage the muscles.
Slowly lower leg back to the starting position, controlling the movement to maximize muscle engagement.
Repeat the process with the other leg.
Repeat this 12-15 times per leg
Tips for Effective Straight Leg Raises:
Control the Movement: Focus on controlled, deliberate movements to ensure you're engaging the right muscles and avoiding unnecessary strain.
Quality Over Quantity: It's more beneficial to perform fewer reps with proper form than to sacrifice form for higher numbers.
Listen to Your Body: If you experience pain or discomfort, especially in the lower back, modify the movement or consult with a fitness professional to ensure you're performing the exercise correctly.