What are the Best Exercises to Build Strength for Skiing?

You dont want to cut your first day on the slopes short because your legs are sore and begging for a break after just a few runs. Getting into a preseason ski workout can make a big differenceitll help you ski better, stay out longer, and have way more fun.

This kind of workout focuses on strengthening the key lower-body muscles you rely on mostlike your quads, hamstrings, and glutes. It also improves your mobility and balance, giving you better control on your skis and protecting areas like your knees, which are more prone to injuries.

Training Schedule for Skiing

• When to start: Aim to begin these exercises about 68 weeks before ski season kicks off. That gives your body enough time to feel the benefits and improve your performance.
• How often? Try to do these exercises 23 times a week.
• Dont skip cardio: Alongside these workouts, boost your overall fitness with some cardio to get your heart and lungs ready for action. Choose an activity you enjoy, like running, biking, jumping jacks, or high-intensity interval training (HIIT). Aim for 30 minutes of cardio 23 times a week to prepare for those downhill bursts on the slopes.

Training Exercises for Skiing

Tips for Training

• Listen to your body: Adjust the exercises to suit you. If something feels uncomfortable or painful, modify it or skip it.
• Go at your own pace: Start slow, and as you get stronger, add more resistance, weight, or sets.

Warm-Up

Always begin with 510 minutes of light cardio to get your body ready. This could be jogging, jumping jacks, or a quick treadmill session.

Breathing and Rest

• Exhale during effort (like lifting or jumping) and inhale as you return to the starting position.
• Rest for 3045 seconds after each exercise.
• Complete a full set, rest for 2 minutes, then repeat. Aim for at least two sets, or three if you can handle it!

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Exercises

1. Walking Lunge with Rotation

• Works: Glutes, quads, hamstrings, abs, and core rotation.
• How to do it:
  1. Stand with your feet apart.
  2. Step forward into a lunge, keeping both knees at 90 degrees.
  3. Rotate your torso toward the leading knee with arms raised.
  4. Push up through your front leg and step forward into the next lunge.
  5. Repeat 10 times per leg (20 total).
• Tips: If space is tight, stay in one spot and alternate legs. Keep knees aligned with your feet and hips.

2. Hip Roll

• Works: Hips and glutes for better knee stability.
• How to do it:
  1. Stand on one leg and lean forward slightly.
  2. Lift the opposite leg and roll your hip outward.
  3. Return to the start and repeat 1015 times per side.
• Tips: Use a chair for balance if needed or keep your toes lightly touching the ground.

3. Squat Reverse Lunge

• Works: Quads, glutes, and hamstrings for skiing power.
• How to do it:
  1. Squat as if sitting back into a chair.
  2. Step one leg back into a lunge with both knees at 90 degrees.
  3. Return to the squat and repeat on the other leg.
  4. Do 10 reps per leg.
• Tips: Keep your back straight and avoid arching.

4. Lateral Ski Jumps

• Works: Quads, glutes, and hamstrings for explosive movements.
• How to do it:
  1. Start on one leg with knees slightly bent.
  2. Jump sideways to land on the opposite leg.
  3. Swing your arms like a speed skater.
  4. Repeat 15 times per side (30 total).
• Tips: Start with smaller, slower jumps if balancing is hard.

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5. Chop Exercise

• Works: Core and back for controlled ski turns.
• How to do it:
  1. Secure a resistance band slightly above shoulder height.
  2. Stand sideways to the band and grab the handle with both hands.
  3. Pull the band down diagonally across your body, using your core muscles.
  4. Repeat 15 times per side.
• Tips: Adjust resistance for a challenge but avoid straining.

6. Lift Exercise

• Works: Core, obliques, and legs for rotational strength.
• How to do it:
  1. Secure a resistance band at ankle height.
  2. Stand sideways to the band and pull it upward across your body.
  3. Pivot your feet and straighten the leg closest to the anchor point.
  4. Repeat 20 times per side.
• Tips: Keep your movements smooth and controlled.

7. Bridge with Adductor Squeeze

• Works: Inner thighs and glutes for parallel skiing.
• How to do it:
  1. Lie on your back with knees bent and feet together.
  2. Squeeze a rolled-up blanket or ball between your thighs.
  3. Lift your hips while engaging your glutes and abs.
  4. Lower and repeat 20 times.
• Tips: For a challenge, lift one leg straight while performing the movement.

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Also Read: What are Some Tips to Ski Faster and More Confidently?

8. Hip Clock

• Works: Balance and hip coordination for ski control.
• How to do it:
  1. Stand on one leg with a slight knee bend.
  2. Imagine standing at the center of a clock and reach your opposite leg toward 12, 3, 6, and 9 oclock.
  3. Return to the center after each reach.
  4. Repeat 58 times per leg.
• Tips: Focus on keeping your hips stable and balanced.

By sticking with this routine, youll feel stronger, more balanced, and ready to conquer the slopes with confidence!