Leg Muscles

The legs consist of multiple major muscle groups, including the quadriceps at the front of the upper legs and hamstrings at back, and the calves as the primary muscle group in the lower legs. Of all the muscles in the legs, the quads and hamstrings are most heavily relied upon for the movements used in skiing.

Barbell Squat

When you ski downhill, you stand in a slightly squatted position, making the squat exercise ideal for strengthening the legs for skiing. It targets the quads, hamstrings, and hip flexor muscles. To perform a barbell squat, start in a standing position with your back straight and your feet slightly wider than shoulder-width apart. Holding a barbell against the back of your shoulders with both hands, begin squatting down as if you are sitting in a chair, keeping your weight on your heels. Don't round your back at all during the exercise. When your upper legs are parallel to the floor, pause for a moment before pushing yourself back up to your starting position. Repeat for 12 to 15 reps.

Barbell Hack Squat

The barbell hack squat targets the quadriceps and is an effective exercise for creating strong legs. Start in a standing position, with your feet about shoulder-width apart, the barbell on the floor, just behind your feet. Perform a squat, lowering until your thighs are parallel to the floor, then grasp the bar with your palms facing out. Push off your heels back to a standing position, bringing the barbell up with you so it hangs at the backs of your thighs. Keeping hold on the barbell, repeat the squat movement for a total of 12 to 15 reps.

Step-Up

The step-up is an essential exercise for strengthening the upper legs, according to Fitness magazine. Holding a dumbbell in each hand with your palms facing in, stand straight in front of a bench. Step up with your right leg, placing your right foot flat on the top of the bench, then do the same with your left foot. Move back to your starting position by stepping down with your left foot, then your right. Complete 20 reps, alternating your lead foot.

Plank Dumbbell Hamstring Curl

The plank dumbbell hamstring curl targets the hamstrings; strong hamstrings help prevent ski-related knee injuries. Bonus: This exercise also strengthens the back, shoulders and abs. To execute, kneel down on all fours, palms flat. Keep back straight and your arms fully extended, with your hands directly below your shoulders. With a barbell tucked behind your right knee, flex your right leg until your upper leg is aligned with your back. Lower your leg to its starting position to complete one rep. Do 20 reps with your right leg, then 20 with your left leg.