As a skier or snowboarder, your quads take on a significant amount of force. Keeping them strong can offload a lot of that force from your knees, as well as making you stronger on the downhills and on jumps. Here are 3 exercises to help strengthen your quads for maximum endurance and stability!

Knees over Toes

This exercise may seem a bit counterintuitive since we are often told not to let our knees go past our toes. However, in order to achieve the knees’ full range of motion as well as increase stability within that range, we must improve movement within that range.

  1. Step into a deep runners lunge position, with your front foot planted and knee bent while the back leg is stretched out behind with your toes on the ground.

  2. Slowly push your front knee forward so that it goes past your toes.

  3. Try to hold your knee at the furthest point of your range without pain.

  4. Hold for 30 seconds then repeat on the other side.

Wall Sits

Wall Sits are a very accessible exercise and your quads will definitely feel the burn. Even though it is not complicated, you still need to pay attention to form to do it correctly. You really need to make sure your hips and knees are at a 90 degree angle.

For a more challenging variation, try lifting one foot off the ground.

  1. With your back against a wall, bend your knees so they are inline with your hips.

  2. Your feet should be planted on the ground and directly under your knees.

  3. Hold for 30 to 60 seconds.

Peterson Step-Downs 

The Peterson Step-Downs improves the forward tracking of your knee over your toe and therefore can help strengthen your quad to prevent knee pain. Although this exercise is not complicated, it does challenge your stability, so feel free to grab a pole or use a wall for balance.

  1. Start with one foot on a step (the working leg) and the other on the ground, slightly forward.

  2. Your working leg should have a slight bend in knee, heel raised and weight on the ball of your foot.

  3. Bend your knee as you lower down and tap your heel on the ground and then return to the starting position and repeat.