To prevent an anterior cruciate ligament tear and enjoy the ski season with peace of mind, here are 3 exercises to strengthen your hamstrings.
Do these 3 times a week.
1) The Bridge with One Leg Extended
Starting position: Lie on your back with your arms at your sides and your legs bent, hip-width apart. Extend one leg, then lift and lower your pelvis without letting the extended leg touch the ground.
Repetitions: 2 to 3 sets of 15 repetitions on each side.
2) Nordic Hamstring Curl
Starting position: Get on your knees with your hands crossed over your shoulders. Have a second person hold your ankles. Lean forward as far as possible, keeping your knees, hips, and shoulders aligned, and finish the movement by placing your hands on the floor.
Repetitions: 2 to 3 sets of 10 repetitions with a 1-minute-30-second rest between each set.
3) The hip thrust
Starting position: Sit with your upper back and head resting against a chair, feet hip-width apart, hands on your hips (with or without weights). Lower your pelvis toward the floor and return to the starting position (hip flexion and extension).
Repetitions: 2 to 3 sets of 15 repetitions with a 1-minute-30-second rest between each set.
If you’re looking for optimal physical conditioning for your next ski season, the Health & Performance teams at Hôpital de La Tour are here to help.