Fit for winter #2: Gluteal muscles

Did you know that the gluteal muscle is the human muscle with the largest volume? This muscle is in constant use in everyday life; whether for standing up, walking or jumping. Also skiing and snowboarding require a lot from this muscle, so for those who prefer not to have muscle ache in their nether regions after skiing, it’s best to begin to train for your next skiing trip as soon as possible. Experienced ski instructors together with SportboXX – founder Günther Matzinger have developed a range of effective exercises designed to prepare you for the piste.

The programme:

 With Ingrid Salvenmoser

Ski school director, Scheffau, Tirol

Ski school director Ingrid Salvenmoser.
Ingrid Salvenmoser

“Skiers who like to get moving need strong gluteal muscles to help cushion blows from the piste.”

How it works:

    • Warm up before every workout to make sure your muscles are warm
    • Choose the number of exercises you want to practice, according to your abilities and the desired intensity
    • Ideally start training about 3 months before your ski holiday and do 2 to 3 sessions a week
The colour-coded levels give an overview of the three stages of difficulty.
Use the colours to define the number of exercises you need to perform according to your level of fitness

Single leg knee bends

The single leg knee bend exercise.
Single leg knee bends are ideal for strengthening the gluteal and thigh muscles
    • Starting position: take a large step forwards
    • Sink the pelvis, so that the front knee almost touches the floor
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Lunge

The lunge exercise.
The lunge is considered THE exercise for training the gluteal muscles
    • Place your feet shoulder-width apart, your hands on your hips
    • Take a big step forwards and sink your backside until your front knee is at a right angle and your front thigh is parallel to the floor
    • Make sure your front knee does not over bend over the toes
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Sideways lunge

The sideways lunge exercise.
The sideways lunge additionally strengthens the inner thigh muscles
    • Place your feet shoulder-width apart, your hands on your hips
    • Take a big step sideways and sink your backside until your knee is bent to a right angle and your thigh is parallel to the floor
    • Make sure you do not over bend your knee
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

With these training exercises, you can get closer to your goal. Well done!

Stay motivated for your ski training by reading this interview with SportboXX founder Günther Matzinger.

I have always loved snow but winter in England was usually more grey than white. Now living in Austria, my kids have inherited my passion for skiing and we make most of every winter, getting out in the snow whenever we can!