I have spent an increased amount of time this season coaching. Between first time skate skiers, master athletes trying to move up a wave in the Birkie, and high school athletes targeting Junior National podiums, there is one theme that I see in common when it comes to skating. The biggest technique deficit stems from a lack of single leg stability, which in turn influences body position, and ultimately, the ability to transfer weight and maximize glide time on one ski.

When skate skiing, we want to have an athletic body position with slight ankle, knee, and hip flexion. This position naturally allows our center of mass to shift forward, which helps create forward momentum when skiing. Being able to maintain this position as you stand on one ski maximizes weight shift, which allows you to relax between pole strokes and increases the amount of power you can put forth during the next skate push.
We also maximize force production and power in this position. When our hips and knees are slightly flexed, this optimizes the length-tension relationship of our hip and musculature, which means that sarcomeres (contractile units of a muscle) can generate the highest amount of force. This is because actin and myosin, proteins that make up a sarcomere, are overlapping not too much, and not too little (they are like Goldilocks), in this range. This maximizes tension and force production. A great example of this is doing a biceps curl; it is hardest to move a weight when your elbow is fully extended or flexed, but you are really strong in mid range.
Being able to maximize loading of hip and knee musculature also takes load away from our lower leg and foot musculature. Ever feel like your arches and shins are cramping when you skate ski- especially on icy/faster terrain? Improving single leg stability will help with this.
The ability to maintain proper body position when skating is a combination of both balance and strength. It is something we can work on by improving both our motor control and specific-strengthening of hip and knee musculature. Here is an example of my favorite drill and top five exercises that will best transfer to technique gains on snow:
Try this drill before you ski:
Think about being “soft” in the ankles. Allow your ankles and knees to bend slightly, and feel the weight roll forward from your heels into your toes when you do this.
Unlock your hips and bend slightly forward at your waist. This will bring your shoulders and upper body into a forward position. The angle of your shin and trunk should be about equal.
Practice hopping back and forth (without your skis on), trying to maintain this position, with the goal of sticking the landing.
Top 5 Exercises (title of each exercise is a video link!):
Why? Side planks not only strengthen your oblique/core musculature, but also strengthen your hip. More specifically, it strengthens gluteus medius, which helps stabilize the pelvis. Too easy? Try this exercise on an extended elbow, which helps improve rotator cuff strength.
Cues: Keep shoulders, hips, and knees in line. Don’t let your hip drift backwards!
Single leg RDL with Overhead Press
Why? This exercise challenges balance while strengthening global hip musculature.
Cues: Go slow! Think of your hips as headlights that need to be pointed forward (don’t let your pelvis rotate). Keep 3 points of contact with the ground: base of big toe, little toe, and heel. This helps keep longitudinal arch integrity and trains push off through the big toe, which helps with force production and to avoid lateral ankle sprains.
Single leg balance on inverted BOSU with lateral med ball toss
Why? This is a great way to work on skate position while adding a rotational challenge, which will really help improve single leg stability.
Cues: Keep a slight bend in your ankle, knee, and hip. Stand close enough to the wall that you can do this exercise with control. Try to keep your knee as stable as possible throughout!
Why? Eccentric loading of hip and knee musculature helps maximize strengthening. Working on proper body position and control of the knee during this exercise translates to improved technique on skate skis.
Cues: Keep your knee in line with your second toe as you slowly lower yourself down. Unlock your hips and bend slightly forward at the waist (hip hinge) and think about driving your hip back, which will help you keep your knee in line with your toe as you increase step height with this exercise. Don’t let your hip drop; think about keeping your pelvis level throughout.
3-way single leg banded pulse:
Why? Another great way to work on body position to maximize loading of hip/ knee musculature with dynamic challenge. Hint: the leg working in this exercise is NOT the leg moving to the side, its your stance leg!
Cues: Unlock your hips and maintain slight ankle, knee, and hip flexion throughout. Think about driving your hip backwards to keep your hips pointed forward and prevent inward collapse of your knee. Go slow!
Happy Training!
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