Top 5 Best Exercises for Skiers

Do you think skiers need to work on their “ski legs”? In order to ski well, you must be physically fit and strong, which may seem an odd phrase to use, but it does provide a good summary of what we need to succeed.

There are many exercises you can perform to make sure your body is ready for the hill, in addition to leg strength and mobility.

These five simple but effective exercises will help you get in ski shape before the season begins, prepare for a big trip, or stay ski fit between trips. Prepare yourself for the burn. In other words, no pain, no gain.

Key Muscles Worked During Skiing

The first thing you need to know is which muscles you’ll be working.

Legs: As you turn and jump, your quadriceps, hamstrings, and glutes work together to stabilize your lower body.
Core: Your core muscles (abs, obliques, and low back) are crucial for maintaining balance during bumps and powder terrain.
Back and arms: Skiing is primarily a leg sport, but your back and arms play an important role in maintaining your posture and controlling your ski poles.

1. Leg Blasters

In this exercise, your legs will be blasted to the point where they can’t help but become stronger. In contrast to the other exercises listed here, Leg Blasters are a collection of repeated exercises.

Skiers who do these exercises regularly will feel fatigued even if they are the strongest. The exercises target nearly every major muscle group in the legs.

Mini Leg Blasters

You can prepare yourself for the real thing with Mini Leg Blasters. The following exercises are required to complete one set. Repeat the process several times. Speed is the main difference between in-place lunges and jumping lunges. Lunges in place should be slower and don’t require a hop between reps, while jumping lunges should include a hop in between reps.

10x air squats
10x in-place lunges (5x each leg)
10x jumping lunges (5x each leg)
5x Squat Jumps

Leg Blasters (Regular)

Are you ready for the bur…er…blast? You need to complete these exercises in order to achieve one set. Do multiple sets of this.

20x air squats
20x in-place lunges (10x each leg)
20x jumping lunges (10x each leg)
10x squat jumps

2. Squats

Leg Blasters can be difficult if you have a low metabolism. Start with regular squats instead. Strength and effect can be achieved by adding or removing additional weights. Simple air squats are the best option for skiers looking to strengthen their whole body without impacting their joints.

In fact, you can do these anywhere you can comfortably stand and squat repeatedly, whether you are at work, between meetings, watching TV, waiting for the laundry to finish, or just sitting around.

Air squats are performed with feet somewhat wider than shoulder width apart. Your backside should be at ground level as you continue to bend your knees and maintain an upright posture. Straighten your legs so that you can return to an upright position as soon as you reach your limit. You can repeat this exercise until you feel stronger in your glutes, hamstrings, quads, and calves.

Recommend Squat Sets

20x squats
Rest
20x squats
Repeat for desired number of sets

3. Planks

Your core. It’s important. The benefits of strengthening the core are undeniable, but we should avoid beating the metaphorical dead horse of ‘your core controls everything.’

As you ski, imagine your knees slightly bent, your hips and shoulders facing downhill, and your upper body tilted forward. Your core must be strong so you can bounce back and forth in this position as you navigate the unpredictable terrain. This can most easily be achieved with planks.

Locate a space on the floor large enough for you to lie face down. Extra comfort can be achieved by laying down a mat, blanket, or towel. Your body should be facing the floor, allowing you to prop yourself up with your elbows.

Balance on your toes while lifting your lower half off the ground. You should feel your core working hard to maintain balance if done correctly. An almost straight line should extend from the shoulder blades to the feet. Hold this position for a desired amount of time.

Plank sets recommended:

Hold plank position for 30 seconds
Ten seconds of rest
In case of failure, repeat Step #1 and Step #2

4. Box Jump

Box Jumps are a great way to strengthen your ski muscles, regardless of whether you jump off cliffs or launch off boots. Building upper body strength, core strength, and leg strength can be achieved by repeatedly lifting one’s own body weight through jumping.

If you are new to boxing, start at your local gym with a box that doesn’t seem intimidating. If your strength isn’t that good, start with a smaller box and work your way up to the larger one. You can boost your strength and balance with box jumps by following the recommended workout below.

Recommend Box Jump Sets:

Box jump at a height that challenges you, but you can reach
Over-and-back 20x
1. Start with feet together facing the box. Six inches away from the box.
2. Hop on and off the box
3. Return to the box and repeat Step 2
4. Steps 1-3 are repeated 20 times to complete a set
Side-to-side 20x
1. Start by placing your feet together and facing perpendicular to the box. Stand six inches from the box.
2. Hop onto the box with two feet sideways, then hop off
3. In the same direction, hop backwards across the box
4. Steps 1-3 must be repeated 20 times to complete one set
One leg on, two legs off 20 times
1. Start by facing the box jump with your feet together. Place your feet six inches away from the box.
2. Getting onto the box, landing on one foot, then jumping off to the other side, landing on both feet
3. When you return to the box, repeat Step #2, but alternate which foot you land on
4. One set is completed when each leg has been resisted for 10 repetitions

5. Cardio

It’s great to ride chairlifts, isn’t it? In place of sweating or slogging our way to the top, modern machinery whisks us up to the top in a matter of minutes.

Skiing downhill requires cardiovascular health despite its convenience. Whether you’ll be relying mostly on chairlifts or incorporating backcountry touring into your ski season, practicing one or more of these cardio exercises will help you stay in shape for the season.

A 30-60 minute cardio exercise session three to five days a week is recommended for maximum benefits. Time and speed are not as important as repetition. What makes a difference if you’re slow? Ski season preparation means prioritizing your health. Many people aren’t able to say that.

Preparing for skiing with cardio exercises

Running/Jogging
Mountain biking
Hiking
Swimming
Pickleball
Cycling
Team Sports (join an adult or co-ed league!)
Sweat and increased heart rate are the two things that make you sweat

Conclusion

When it comes to skiing training, hitting the gym isn’t enough; you need to prepare your body for the particular challenges you face on the slopes. Your routine will benefit from these exercises by improving strength, improving balance, and reducing injury risk. Enjoy every moment on snow in peak condition by hitting the mountains!