Get ski fit with the wall sit exercise

Get ski fit with the wall sit exercise


Now Christmas is over, it’s time to look to the next pleasure: yes folks it’s ski time!

Whether you’re a first time skier or experienced rider, you need fitness on your side to get the best from the slopes. The wall sit is a great exercise to prep your body for the trip.

Never been skiing? Perhaps you can be inspired to ski. Either way, the wall sit will tone those leg muscles, improve your posture and challenge you mentally and physically.


The wall sit exercise brings on the thigh burn that that is painfully similar to the one created by skiing a long run.  It’s therefore often recommended as the ultimate exercise to prepare your body for skiing. And all you need is a wall!

The wall sit works the Quadriceps, which are the most used muscle in skiing. It also targets the Gluteus Maximus, , gastrocnemius, soleus, hamstrings and hip abductors.

It’s also quite a subtle exercise, so you could get away with doing the wall sit whilst brushing your teeth, cooking the tea or during a free moment at the office, as long as you can explain away the sweat and shakes!


  1. Start by standing about 2 feet away from a blank wall with feet shoulder-width apart and back leaning against the wall.
  2. Slide your back down the wall until your thighs are parallel to the floor.
  3. Adjust your feet if required so that they are flat on the floor and knees are above your ankles (not over your toes).
  4. Ensure your head, back and shoulders are flat against the wall.
  5. Engage your core by sucking your stomach towards your spine.
  6. Hold this position for 20 – 60 seconds. Add more time as you get stronger. 2 minutes is a good target.


  • To decrease the intensity, aim for a 45 degree slide down the wall rather than 90.
  • To increase intensity, add some dumbbells and hold overhead or do bicep curls.
  • Squeeze a swiss ball between your knees to help train your balance.
  • Place a weight plate on your knees (or get someone to stand on them!)
  • If you need a target or some extra motivation, try this 30 Day Wall Sit Challenge.

Finally, you don’t want to perform just one exercise each day, so also try some squats and lunges. Book a gym session and use the ski machine, elliptical trainer, and squat machine. Anything that works your cardiovascular system will benefit you.


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Hugh M.
23 January 2019

Hugh M.

I do this exercise a lot randomly around the house and then when we went skiing I didn't seem to ache that much. So perhaps I can put it down to doing these.

Sasha B.
30 December 2015

Sasha B.

We are going skiing for the first time in February so these are great exercises to get getting on with

Matthew C.
29 December 2015

Matthew C.

I remember doing these as a kid and trying to beat my brother who could hold it the longest. They didn't seem like a workout then - and there was no mention of skiing. So I would say to add these into your routine whether or not you intend to go skiing.

Trevor D.
27 December 2015

Trevor D.

wow, these take me back! Glad to know they are still a valid exercise so I'll start them up again. Now all I need is some snow!

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