Moving Plie Squat

A good exercise for both the quadriceps (thighs) and gluts (buttock) muscles. Ideally aim to perform in a slow controlled manner, however for skiers, this is an ideal exercise for simulating the slopes, if you smoothly lift and lower every second, remembering to move your feet in and out.

START	MIDDLE	FINISH

Starting with your feet close together, smoothly lift up onto the balls of your feet, turning your heels out, then lower yourself down to the floor, aiming to stay in a low squat throughout.

Repeat this process again, however as you lift, aim to rest on your heels, and turn your feet outwards. Continue alternating between your heel and feet, until your legs are one strides apart, making the moves in small controlled actions, simply turning on either your heels or the ball of your foot.

As soon as you have moved your legs out, reverse the process and bring your feet back in. Focus on small lifts and lowers, aiming to feel your glut muscles working as you remain in a partially squatted position throughout the exercise.

This exercise can be made harder by holding a suitable weight across your chest, or dumbbells by your sides.