Bulgarian Split Squats

The Bulgarian split squat is another great exercise for alpine skiers.  Because the instability induced through out the lift the exercise works on balance and abdominal core muscles as well as the muscles of the gluteus and thighs.

To perform the exercise, position your feet in front of a bench or box with your torso upright holding a single kettlebell in front or with two dumbbells in your hands by your sides.  Extend one leg behind you and locate the foot and toes on to the top of the bench or box.  This is the starting position.  From this position lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.  Make sure that the supporting leg, knee and foot are all in alignment.  Repeat the movement for 10-15 repetitions and then perform with the opposite leg.

Note: It is important in this exercise to not allow your knee of the standing leg to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.