Warm Up - Standing Leg Swing

Ski Fitness - Warm Up - Standing Leg Swing

This exercise can be performed as part of your home or gym warm-up routine, or even on the mountain immediately before you ski (with your boots on)!

The Standing Leg Swing - How To

  • Leg Swing Step 1

    Start to swing the leg forward...

  • Leg Swing Step 2

    ...raise the leg...

  • Leg Swing Step 3

    ...as high as is comfortable!

  • Leg Swing Step 4

    Consciously 'pull' the leg back down...

  • Leg Swing Step 5

    ...control the leg as you swing it back...

  • Leg Swing Step 6

    ...and raise it, staying comfortable, to the rear.

Muscles Exercised



  • Transverse Abs - Tensed!
  • Repeat Both Sides

Standing Leg Swing - Chemmy's Tips

Stand in a neutral body position not overly arching your back with your Transverse Abs (TA) switched on (these are your deep abdominals - you should be able to breathe freely and talk comfortably but feel like you are slightly sucking your belly button into your spine).

Holding on to something secure, actively swing the leg as far forward and backward as you can. I say active as it should be a conscious mind to body swing of the leg not just gravity pulling it to and fro. The movement comes from your glutes and quads (bum and thighs!!).

Remember to switch sides.

Repeat until you feel the tensions ease and the legs are warm.

More Ski Warm Up Exercises

Ski Warm Up exercises, expertly demonstrated by Chemmy Alcott :-

Warning and Disclaimer

Please Note :- Chemmy is not a qualified trainer or coach, and we offer this information only from her viewpoint, ability and experience as an Olympic athlete. Should you choose to follow the advice on this page, you do so entirely at your own risk.

This information does not constitute medical advice or the practice of medicine, and it does not replace the advice of your doctor. Before undertaking any course of exercise, you (the reader) must seek the advice of your doctor, physician or other qualified health care professional.

ALWAYS :- Consult your doctor before starting any fitness programme.

ALWAYS :- Warm Up before exercising, and gradually increase range and speed of movement.

ALWAYS :- Stop and seek advice if you feel unwell or experience pain or nausea while exercising.

Note :- The information on J2Ski, where not clearly factual, is opinion only and is neither definitive or exhaustive.
Warning :- Snow Sports are Dangerous! Skiing, snowboarding and all winter sports involve risk of serious injury or death. You MUST confirm all information, especially snow and weather conditions, locally before you ski or board. You participate at your own risk.
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