Building Muscle for Cross-Country Skiing: 6 Effective Exercises

Building Muscle for Cross-Country Skiing: 6 Effective Exercises

Resistance band exercises to help you prepare for cross-country skiing, prevent injuries, and build muscle

Time

  • 25 minutes
  • 6 exercises

For powerful arm movements while cross-country skiing

One-Arm Rowing

Attach the MULTI BAND about one meter in front of you. Get into a half-kneeling position. Grasp the MULTI BAND with the hand on the same side as your knee. Pull your arm back close to your body. Slowly move your arm forward again.
Product
Repetitions
15
Body part
Upper Body, Upper arm, Upper Back
Training Goals

One-Arm Push

Attach the MULTI BAND to a fixed object behind you. Grasp the MULTI BAND with one hand. Your hand should be at chest height, at your side. Push your hand straight forward with the MULTI BAND. Move your arm back to the starting position.
Product
Repetitions
15
Body part
Upper Body, Shoulders, Chest, Upper arm
Training Goals

For powerful stride movements while cross-country skiing

Donkey Kicks

Get on all fours. Wrap a MULTI BAND around one hand and the diagonally opposite foot. Extend your foot backward and upward. Slowly return to the starting position.
Product
Repetitions
15
Body part
Upper Body, Lower back, Lower Body, Glutes, Thigh
Training Goals

For good balance while cross-country skiing

Floor Scale

Stand with your feet hip-width apart. Wrap the MULTI BAND around one foot and the corresponding shoulder. Bend your upper body forward and extend the band behind you with your leg. Then return to the starting position.
Product
Repetitions
10
Body part
Upper Body, Lower Body, Glutes, Thigh
Training Goals

For strong glutes and increased speed while cross-country skiing

Single-Leg Hip Bridge

Lie on your back. Bend one leg. Place a MULTI BAND around the foot of the other leg. Straighten the leg and lift it off the floor. Grasp the loops of the band with your hands. Place your hands next to your body. Lift your hips off the floor until your thigh and hips form a straight line. Return to the starting position.
Product
Repetitions
12
Body part
Lower Body, Hips, Glutes
Training Goals

Lunge with Resistance

Attach the MULTI BAND to a fixed object. Get into a lunge position. Position the MULTI BAND above your front knee. The resistance from the band comes from the side of your back leg. Lower your hips. Return to the starting position.
Product
Repetitions
15
Body part
Lower Body, Hips, Glutes, Thigh
Training Goals

Your resistance band for muscle-building exercises before cross-country skiing

Resistance band
Multi Band
Multi Band

Multi Band

€39.90

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