Squat Exercises With a Ball for Skiing

While the best way to improve your skiing ability is by spending time on the slopes, you can do off-the-slope training with a ball and a wall. The exercise ball with a squat strengthens your legs, core and balance -- three things that will be helpful for a long day of skiing and play in the snow and reduced discomfort the day after.

  1. Exercise Ball

    • Exercise balls, also known as stability balls, are available in different sizes. Choose your fitness ball size based on your height. The ball manufacturers provide size guidelines based on height, but if that is not available, you can determine the proper size by sitting on top of the ball. If your knees and hips are both bent to 90-degree angles, you have a proper-fitting ball. If your knees and hips are bent beyond 90 degrees, you need a larger ball. A smaller ball is required if your knees and hips are bent less than 90 degrees.

    Wall Squats

    • A wall squat is a dynamic exercise to strengthen your legs and prepare your lower body for the squat position required during skiing. Place the ball between your lower back and a clear wall. Your feet should be positioned approximately 2 feet from the base of the wall, placing you in a leaning position against the ball. As you exhale, bend your knees and lower into a squat, letting the ball roll up your back a bit. Keep your knees over the top of your heels and lower yourself until your thighs are parallel with the floor. Exhale and return to the starting position. Perform one to three sets of eight to 12 squats.

    Advanced Squats

    • Holding on to the exercise ball as you squat shifts your body's balance. You'll work harder to maintain your posture, which strengthens the core balance you need when you ski. Hold the ball in your hands. Straighten your arms over your head. Begin in a standing position with your feet shoulder-width apart. Inhale, bend your knees and lower your hips into a squat. To protect your knees, keep your body weight in your heels instead of forward over your toes. The deepest you should go is until your thighs are parallel with the floor. Exhale, straighten your legs and return to a standing position.

    Isometric Ball Wall Sit

    • Isometric contractions strengthen your muscles without movement. The ball wall sit is an isometric exercise to improve the endurance and strength in your legs. The stronger your muscular endurance, the longer you'll be able to ski. Place the ball between your lower back and a clear wall. Stand with your feet approximately 2 feet from the base of the wall. Lean your body back into the ball for support as you bend your knees and lower into a squat. Try to sink your hips until your thighs are parallel with the floor; lesser depths of the squat are also effective. Maintain the squat for a count of 15 to 30 and gradually increase the duration of your wall sit until you can hold it for 1 to 2 minutes.