Band Skier
Description
The band skier mimics the lateral motion of skiing by hopping side to side. Adding a resistance band looped around the legs increases the load on the hip abductors and adductors as you hop. The plyometric pattern builds lateral power and provides strong cardiovascular conditioning.
Muscle Group
Equipment Required
Band Skier Instructions
- Loop a resistance band around your thighs just above your knees.
- Stand with feet hip-width apart, knees slightly bent.
- Brace your core and pull your shoulders back.
- Hop laterally to your right, landing with both feet together.
- Land softly on the balls of your feet with knees bent.
- Immediately hop laterally to your left, landing softly.
- Continue hopping side to side in a rhythmic pattern.
- Maintain band tension throughout by pushing your knees out against the band.
Band Skier Form & Visual
Band Skier Benefits
- Builds lateral power and conditioning
- Strong hip abductor engagement
- Trains landing mechanics
- Cardiovascular component
- No equipment beyond a band
- Useful for athletes who need lateral movement
Band Skier Muscles Worked
- Gluteus maximus
- Gluteus medius
- Quadriceps
- Calves
- Hip abductors
Band Skier Variations & Alternatives
- Lateral Bound
- Skater Hop
- Squat Jump
- Jumping Jacks
