Slide Board Cross Country Skiers
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ImageSubmitted by: Justin Leonard
Last updated: 11/4/2014

Slide board cross country skiers work the muscles that act on the hip, thus making it ideal for overall leg development. The main muscles being used include the gluteals, adductors, hip flexors, and quadriceps.


Place slide boots on each foot. Stand in the center of the slide board facing the wooden end ramp. Simultaneously slide your left foot forward and right foot backward, as in a cross country skiing motion. Optionally, you can add a lunge to enhance the movement.

Next, slide your right foot forward and your left foot backward. Repeat the motion as needed. This exercise should be performed in continuous fashion with no stops.

What makes this exercise great is that it can be performed at different speeds. Slow speeds will help to develop general strength and balance. Faster speeds will enhance power, speed, and agility. For power development, try performing this exercise for speed under timed conditions.
Step 1
Stand in center of slide board. Feet together.
Step 2
Simultaneously slide LEFT foot forward and RIGHT foot backward.
Step 3
Next, slide RIGHT foot forward and LEFT backward. Repeat in continuous fashion with no stops.
Exercise Details
Speed & Agility Exercises ( view all )
Difficulty Level MEDIUM
The slide board cross country skier is a medium difficulty exercise.
Target Muscle
Lower Body
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