Leg Strength

Simple Leg Strength for
Better Skiing TDC

Leg Strength For Good Skiing

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Leg Strength

Leg Strength For Good Skiing

Welcome to the leg strength of the TDC fitness programme!

Hopefully your balance is good and your abs are feeling rock hard after the past month, or at least you feel like you've rediscovered some muscles you haven't heard from in a while? Either way you'll have done yourself some good.

Now it's time to add in leg strength to your routine. The benefits of strong legs to skiing are obvious. Everyone's felt the dreaded 'thigh burn' at some point whilst skiing. Stronger leg muscles give you a better chance of skiing well, and skiing for longer periods without getting over-tired. Simple eh?

The main muscles we'll work on

  • Quads (front of thigh)
  • Glutes (bum muscles)
  • Hamstrings (rear thigh)

The exercises are all based around being able to do them at home, so you don't necessarily need a gym to get on top form. The sessions are set up with three levels, based on the same levels as the TDC Coaching Clinics ;

Discovery, Development, Development Plus and Challenges.

Starting easier and then getting progresively harder and more challenging. Start wherever you feel comfortable, but only move up when you can easily achieve the level you're on.

Do 3 sets of 12 repetitions for each exercise.

Quads – Lunges

NB when lunging, your knee must not go beyond your toes


Discovery - Simple lunge

Step one leg forwards and bend your weight onto it, so your front leg forms a right angle. Hold for 2 seconds then push back upright.

Development - Power Lunge

As with the simple lunge, but after holding for 2 seconds, power yourself back upright.

Challenges - Lunge around the clock

As with the simple lunge, but start from a central point and lunge back and forth to the twelve numbers of the clock.


confidence-clinic-no confidence-clinic

Discovery - Monkey squat

Squat as if you're sitting down on an imaginary chair, raising your arms above your head as you descend. Keep the movement smooth up and down.

discovery-clinic-no discovery-clinic

Development - Cross-arm squat

Cross your arms in front of you, squat down to an imaginary chair, hold for two seconds then come back up.

development-clinic-no development-clinic

Challenges- One legged squat

As the cross-arm squat, but keep one leg slightly lifted in front of you throughout.

Hamstrings – Chair raises

Lie on your back with your heels on a chair. Lift and straighten one leg in the air. Pressing on your other heel, lift your hips off the floor.

Discovery - Simple chair raise

Keep the movement smooth up and down.

Development - Chair raise hold

Hold the movement at the top for 2 seconds.

Challenges - Chair raise hold and pulse

Hold the movement at the top, then do ten further 'mini-lifts' (pulses) before lowering.


Final Tester - One legged balance

In between each circuit, balance for one minute on each leg. Great for skiing!


Discovery - eyes open

Development - eyes closed

Challenges - stand on a rolled up towel

Leg Strength Fitness Circuit Summary

Quads 3 x 12

Lunges 3 x 12

Hamstrings 3 x 12

2 minute Balance Tester

2 minutes rest

Quads 3 x 12

Lunges 3 x 12

Hamstrings 3 x 12

2 minute Balance Tester

NB It's very important to leave a rest day after you work your legs, to let them recover. For example you could alternate the leg and abs circuits on different days.

If you would like to know more then email us or give us a call

+33 (0) 6 03 31 43 21

We will get back to you in less than 24 hours.

Book your Ski Coaching Clinic today...

Our normal clinic times are either 9am - 12noon or 1pm - 4pm, please contact us to find out the exact running times of the clinic of your choice the week that you are skiing.

Or simply book your ski lesson online.

All the TDC Coaching Clinics are designed to give the participants the best opportunity to improve their performance and enjoyment of skiing. The ski clinics will have technical, tactical and psychological focuses according to the needs and goals of the individuals in the group, whilst ensuring that the most important outcome is enjoyment. The choice of terrain will take advantage of the best conditions available on the mountain at the time.

Too often in our experience have we heard "I would love to get better and I know there are things for me to learn but ski school is not for me!"

The Best Ski Lessons in the Alps

Well this is exactly where the instructors and coaches at TDC come in. We do not intend to "tell" you what to do over and over. We are committed to facilitating a full sports coaching environment in which the individual will improve their understanding and have the opportunity to make lasting and rewarding improvements. If you feel like none of the above levels suit you, then maybe Private Development Ski Lessons are for you.

Feature VIDEO

Skiing bumps is a massive challenge to your balance.
Look at how to deal with this challenge.


What others have been saying about
TDC the development centre - Val d'Isere


  • These guys know their stuff.

    "We have had multiple trips to Val d'Isere over the years and TDC have never failed to impress us"
    Oz, 2017
  • Cannot Speak Highly Enough About TDC in Val d'Isere

    "Been skiing with Ben and Kieran for several years now, superb coaches, great guys. A huge thank you to you for your unstinting professionalism, enthusiasm and patience in improving my skiing ! Unbeatable guys !"
    Stuart, 2017
  • Great tuition

    Private lesson for 2: This was our second time with Terry, and he was fantastic. Friendly and supportive tuition and some great tips to take away and practice later."
    Thomas 2017
  • Best money I've ever spent

    I was encouraged to have three mornings with TDC as a complete beginner. It was the best decision I made! I started with Steve for three hours and his teaching technique and tone was perfection."
    Glen 2017
  • Best ski afternoon for a few years

    I enjoyed an excellent and memorable afternoon with TDC coach Rich in March. I only needed a few key tips and my (basic) off-piste skiing became stronger and felt better."
    Jenster, 2017

Group Clinics

Designed to allow individuals to get access to quality and specific ski instruction, groups are kept between 3-6 people,

Private Development Lessons

For those individuals, or groups, who would like to benefit from their own instructor, private lessons are a great.

Off-Piste Ski Lessons

Learn to ski powder in either a group clinic or private lesson format. Ski the whole mountain, go on adventures that you.

Children's Ski Lessons

Groups or Privates, Teenagers or Children. Safe, Fun and Inspiring. Fantastic all round ski coaching for 10 - 17yr olds.

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