Squats, lunges and calf raises are three of the most basic exercises for lower body strength and are perfect exercises for figure skaters. There are many variations of these exercises. Squats focus primarily on your quadriceps, the grouping of four large muscles on the front of your leg. Strong quads, for example, increase your speed on the ice, stabilize you in your sit spin, and allow you to reach greater height in your jumps.
Lunges focus on your muscles behind the leg, better known as the hamstrings. Trained hamstrings provide flexibility and solid support for the larger quadricep muscles in front. To name a few, flexible hamstrings allow a lower sit spin position, greater stretch in a camel and spiral, and greater compression in a jump take-off.
Often overlooked, strong and developed calf muscles not only allow for greater spring and a nice toe point in very stiff skates, but most importantly they provide stability not only for the larger muscles above the knee, but also for the ever sensitive ankle. Simple calf raises can be done in the gym with weights, or just as easily at home using your stairs and some soup cans for weights.
