Tonight the world will be watching the Opening Ceremony of the Olympics in Sochi, Russia. The finest athletes around the globe have gathered to compete for one of the most prestigious athletic honors… Olympic Gold.

Even if you’re not an Olympic level skier, skiing and snowboarding are outdoor sports that many people enjoy each winter.

exercises for skiing

Enhance your experience on the slopes by preparing your body off the slopes. Skiing requires muscular strength and endurance particularly in the legs and glutes. Include the following exercises in your strength training routine.

SKI SLOPE STRENGTH EXERCISES – 2 to 3 times per week

Squats + Overhead Dumbbell Press: 2-3 sets, 15 reps

  • Primarily Works: Glutes, hamstrings, quads + shoulders, upper arms
  • Advanced Options: (1) Add calf raise after squat to also work calves, (2) Without dumbbells, add jump after squat

Lunges: 2-3 sets of 15 reps

  • Primarily Works: Quads, hamstrings, glutes
  • Advanced Options: (1) Add overhead dumbbell press or keep dumbbells at sides during lunges, (2) Without dumbbells, add plyometric jumps between lunges

Plyo Box Step-Ups: 2-3 sets, 10-15 reps

  • Primarily Works: Quads, glutes
  • Advanced Option: Box jumps onto plyo box, step down.

Also include cardio exercise 3 to 5 times per week to prepare your heart and lungs for the challenge. Add yoga to increase flexibility, strength, and balance.

Even if you’re not part of the Olympic Ski Team, you can “go for the gold” by properly prepping for your next ski run!

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