Step 6: Muscle Endurance

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Can you hold your form on the hill? This could be the year that you eliminate the burning-quad syndrome. Get your legs ski-fit with this exercise.Can you hold your form on the hill?
This could be the year that you eliminate the burning-quad syndrome. Get your legs ski-fit with this exercise.

How To Do It
Stand with your back flat against a wall and your feet out in front of you, a step or two away from the wall. Slide your back down the wall, bending at the knees. Stop when your thighs are parallel to the ground. To avoid pain or stress on your knees, align them directly above your ankles. Your back should still be flat against the wall. Hold this position as long as you can, keeping your abs contracted. Record your time.

Boost Your Score
To strengthen your quads, do wall slides. Slide your back down the wall, using the same form as with a wall sit. When your thighs are parallel to the ground, push yourself back up to the starting position. Do five or 10 slides, depending on your fitness level, holding the last one for 10 to 15 seconds. Add more sets and hold the last slide longer as you are able.

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