Did you know that nearly 70% of downhill skiers get injured each ski season, often because their bodies aren’t fully prepared? Don’t worry – we’ve got your back! In this post, we’ll go through some easy-to-do exercises for skiing that will help build strength and flexibility, all from the comfort of your home. When you’re ready to hit the mountains or the hills of Wisconsin like us, you’ll feel stronger, more confident, and prepared to ski your heart out with less risk of injury! Let’s get you ready to enjoy the slopes to the fullest.
The Importance of Ski-Specific Training
Core strength and stability are vital elements of ski-specific training. A strong core acts as the central powerhouse for skiers, providing balance and support during every twist and turn. Strong core muscles absorb impacts and enable efficient energy transfer from the lower body to the upper body, enhancing overall performance. Focusing on exercises that strengthen the ski legs—those muscles specifically used for carving turns and maintaining an athletic posture – will improve endurance and reduce fatigue, making each run more enjoyable. By prioritizing specialized training, skiers can unlock their full potential and enjoy the thrill of conquering the mountain with confidence.
These key physical components will help ensure that you’re not only able to ski with confidence but also stay injury-free.
Below are some targeted exercises you can do at home, using minimal equipment, it is a great way to prepare your entire body for the demands of skiing.
Effective Exercises for Skiing
1. Squats
Squats are fundamental for building leg strength, particularly in the quads, hamstrings, and glutes—muscles that are critical when you’re on the slopes. Focus on performing the movement with proper form, keeping your knees behind your toes and sitting your hips back. For an added challenge, you can incorporate jump squats. Aim for 3 sets of 12-15 reps.
2. Lunges
Lunges are excellent for building lower body strength and balance. This exercise targets the quads, hamstrings, and glutes while engaging your core for stability. Step forward with one leg, lower your back knee toward the ground, and then push back up. Alternate legs for 3 sets of 12 reps per side. For added intensity, you can add jump lunges or lateral lunges.
3. Wall Sits
Endurance is key when it comes to skiing, especially for your legs. Wall sits engage the quads and help build that muscle endurance you’ll need for sustained effort on the slopes. Slide down into a 90-degree position, hold for 30-60 seconds, and repeat for 3 sets.
4. Single-Leg Deadlifts
Single-leg deadlifts help improve your balance while strengthening the posterior chain—your glutes, hamstrings, and lower back. Stand on one leg, hinge forward at the hips, and reach toward the floor while maintaining a flat back. Return to standing and repeat for 3 sets of 10 reps per leg. This exercise is crucial for building strength and stability for skiing, especially when navigating varied terrain.
5. Core Stability Workouts
A strong core is vital for skiing, as it helps maintain stability and control throughout every turn. Include the following exercises:
- Plank: Hold for 30-60 seconds, ensuring your body remains in a straight line.
- Russian Twists: Perform 20 reps (10 per side) to engage your obliques.
- Leg Raises: Aim for 10-15 reps to target the lower abs. Complete 2-3 rounds of these core exercises for a balanced routine.
6. Box Jumps (or Step-Ups)
Plyometric exercises, like box jumps or step-ups, develop explosive power, agility, and coordination. Use a sturdy box or platform and jump both feet up, landing softly. If box jumps are too intense, try step-ups. Start with 3 sets of 10 reps.
7. Calf Raises
Calf strength is often overlooked, but your calves work hard when skiing. These calf raises are simple but effective. Stand tall and rise up onto your toes, then lower back down slowly to engage the calves fully. To progress, try doing them on a step or holding weights. Perform 3 sets of 20 reps.
8. Jumping Jacks
To build cardiovascular endurance, include jumping jacks in your routine. This full-body exercise helps with coordination while boosting your heart rate. Perform 2 sets for 1-2 minutes each to add a cardio component to your workout.
9. Leg Blasters
For an intense leg workout, the “Leg Blaster” circuit consists of:
- 10 air squats
- 10 jump squats
- 10 air squats
- 10 jump squats This is a challenging exercise to build strength and endurance in your legs, but it’s incredibly effective. Start with 2 rounds and increase over time as you progress.
10. Stretching & Flexibility
Proper flexibility can help you avoid injuries and improve your range of motion on the slopes. Incorporate stretches for key muscle groups:
- Hamstring Stretch: 30 seconds per leg
- Hip Flexor Stretch: 30 seconds per leg
- Quad Stretch: 30 seconds per leg
- Seated Spinal Twist: 30 seconds per side Foam rolling after stretching can also help reduce muscle tightness and improve mobility.
11. Balance Training
Balance is a crucial skill in skiing, as it helps you stay stable on uneven terrain. Use a balance board or simply practice standing on one leg while performing other exercises. This will help improve your proprioception and overall stability. You can add this to your workout routine 2-3 times per week.
Here’s a sample workout plan you can follow 3-4 times a week to prepare your body for skiing
This great exercise routine includes strength, endurance, flexibility, and balance work. Give it a try!
Weekly Workout Structure
To make the most of these exercises for skiing, aim to follow this routine 3-4 times per week. Here’s an example of how you could structure your week:
- Day 1: Full-body strength workout (Squats, lunges, core)
- Day 2: Active recovery (light walking, stretching, or yoga)
- Day 3: Full-body strength workout (Box jumps, deadlifts, calf raises)
- Day 4: Balance and flexibility-focused training (Foam rolling, balance exercises)
- Day 5: Full-body strength workout (Leg blasters, jumping jacks, lunges)
On your off days, focus on recovery. This can include low-impact activities like walking or yoga, as well as foam rolling and stretching to keep your muscles loose.
Warm-Up Exercises for Skiing (5-10 minutes)
Start with a quick warm-up to get your blood flowing and muscles ready for the exercises.
- Jumping Jacks – 2 minutes
- Dynamic Stretches (Leg swings, arm circles) – 3 minutes
Workout Routine
1. Squats (3 sets x 12-15 reps)
- Focus on a full range of motion and control. You can increase intensity by adding jump squats in place of regular squats for the last set.
Rest: 30-45 seconds between sets.
2. Lunges (3 sets x 12 reps each leg)
- Take a long stride and lower your back knee towards the ground. Keep your chest upright and your front knee aligned over your ankle. Rest: 30-45 seconds between sets.
3. Wall Sit (3 sets x 30-60 seconds)
- Keep your knees at a 90-degree angle, with your back flat against a sturdy wall. Engage your core and quads during the hold. Rest: 30-45 seconds between sets.
4. Single-Leg Deadlifts (3 sets x 10 reps per leg)
- Balance on one leg and hinge forward at your hips, reaching toward the ground while keeping a slight bend in your standing knee. Return to standing.
Rest: 30-45 seconds between sets.
5. Core Circuit (Repeat 2-3 times)
- Plank: 30 seconds hold
- Russian Twists: 20 reps (10 per side)
- Leg Raises: 10-15 reps
Rest: 30-45 seconds between exercises.
6. Box Jumps (or Step-Ups) (3 sets x 10 reps)
- Use a Smart Soft Plyo Cube or a sturdy box or bench, jump up with both feet, then step back down. If you don’t have a box, do step-ups by alternating legs.
Rest: 30-45 seconds between sets.
7. Calf Raises (3 sets x 20 reps)
- Stand tall and raise your heels off the ground, engaging your calves at the top. To increase the intensity, do this on a step.
Rest: 30 seconds between sets.
Cool Down (5-10 minutes)
Take time to stretch and cool down to improve flexibility and prevent injury.
- Hamstring Stretch – 30 seconds each leg
- Hip Flexors Stretch – 30 seconds each leg
- Quad Stretch – 30 seconds each leg
- Standing Forward Fold – 30 seconds
- Seated Spinal Twist – 30 seconds on each side
You can also do foam rolling for about 5 minutes to release tight muscles, especially in the quads, hamstrings, and calves.
Also include cardio exercise or aerobic fitness 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!
As you grow stronger and more conditioned, progressively challenge yourself by increasing the number of reps, sets, or exercise difficulty. For example, you can add a resistance band to your squats and lunges or extend the duration of your wall sits. The goal is to gradually build strength and endurance without overtraining.
Effective Exercises for Skiing to Prepare for Your Best Ski Trip Yet
By sticking to this exercise routine and staying consistent, you’ll be physically prepared to take on skiing confidently. Focus on mastering the fundamentals, and with time, you’ll see significant improvement in your performance on the slopes.
Committing to these ski workouts will set you up for success, whether you’re hitting the slopes for your first ski holiday or you’re an advanced skier aiming to elevate your performance. These exercises are the best way to build the strength, endurance, and flexibility needed to tackle the physical demands of skiing and injury prevention. Remember, consistency is key—incorporate these exercises into your routine, and you’ll notice improvements in your balance, power, and overall ski ability.
As you get closer to your ski trip, don’t be surprised if you experience some muscle soreness—that’s your body adapting and getting stronger. Just make sure to listen to it, rest when needed, and stretch to keep your muscles loose and ready for action.
I’m confident that with hard work and dedication, you’ll feel stronger, more agile, and ready to enjoy every moment on the mountain. Keep up the great work!
