Split Squat Iso

Why it matters for skiing

Skiing lives in flexed hip and knee positions, you spend entire runs in a partial squat, absorbing terrain with bent knees. Most injuries and power leaks happen not at full extension but in these lengthened, loaded ranges (think: absorbing a mogul or holding an edge through a turn). This isometric hold builds strength and tissue resilience specifically in the range where skiers are most vulnerable and most often fatigue, improving your ability to hold a stable, powerful position turn after turn without your legs giving out.

How to do it

1. 1Set up in a split stance (like a lunge), front foot flat, back foot elevated on a bench/box behind you (rear-foot-elevated) or on the ground for a standard version.
2. 2+Lower down into the split squat until your back knee is 1" off the floor and your front thigh is past parallel, this is the "fully lengthened" position for the front leg's glute and the back leg's hip flexor/quad.
3. 3+Hold this bottom position. Keep your torso upright, front knee tracking over your foot (not caving in), and weight centered through the front heel/midfoot.
4. 4+Hold for time
5. 5Switch legs and repeat.