Ski season is just around the corner—are your legs ready to take on the slopes, or are they still in hibernation mode? No matter if you’re gearing up for your first powder day or aiming to crush those double black diamonds, building strength, stamina, and flexibility now will make all the difference. No one wants to spend après-ski nursing sore legs (though the hot cocoa helps).
Lucky for you, we’ve compiled 7 must-do exercises that will get you slope-ready in no time.
1. Squats and Lunges for Leg Strength
Why They Matter
Skiing is leg day on steroids. Squats and lunges will help you build quads and glutes strong enough to power through long runs and steep descents.
How to Do Them
- Squats: Stand with your feet shoulder-width apart, lower your body like you’re sitting into an invisible chair, and stand back up. Pro tip? Keep your chest up and knees in line with your toes!
- Lunges: Step forward with one leg and bend both knees at 90-degree angles. Step back and switch legs.
2. Side Planks and Russian Twists for Core Power
Why They Matter
Your core is, quite literally, the center of your skiing abilities. A strong core helps with balance and stability, so you’re ready for those unexpected bumps.
How to Do Them
- Side Planks: Lie on your side, prop yourself up on one elbow, and lift your hips until your body forms a straight line. Hold for 30 seconds per side.
- Russian Twists: Sit with your knees bent, feet off the floor, and twist side to side while holding a weight.
3. Box Jumps and Step-Ups for Power and Agility
Why They Matter
If moguls and quick turns are part of your ski plan, you’ll need explosive power and precision. Enter box jumps and step-ups.
How to Do Them
- Box Jumps: Stand in front of a sturdy box, bend your knees, explode upward, and land softly on top. Step down and repeat.
- Step-Ups: Step onto a raised surface (like a sturdy bench), then step back down. Alternate legs.
Pro Tip
Start low and work your way up—no one wants to earn a black eye from a missed box jump!
4. Deadlifts for Back and Hamstring Strength
Why They Matter
A strong lower back and hamstrings are essential for maintaining proper form and avoiding injury on the mountain.
How to Do Them
- Grab a barbell or dumbbells. With a slight bend in your knees, hinge at your hips, lower the weight down to shin level, and return to standing.
Pro Tip
Make sure to keep your back straight throughout the movement (no hunchback vibes, please!).
5. Leg Presses for Quad and Hamstring Domination
Why They Matter
Your legs do 99.9% of the work on the slopes, so they better be ready. The leg press targets your quads, hamstrings, and glutes—the trifecta of skiing power.
How to Do Them
- Sit on the leg press machine with your back against the pad and feet shoulder-width apart on the platform. Push the platform up and lower it back down in a controlled motion.
6. Cardio Workouts for Stamina and Endurance
Why They Matter
Gliding down the slopes with ease takes serious stamina. Cardio workouts like cycling and rowing increase your endurance so you don’t gas out by noon.
How to Do Them
- Cycling: Hit a stationary bike or grab your road bike and tackle some hills.
- Rowing: Use a rowing machine for low-impact, total-body cardio.
Pro Tip
Aim for 30–45 minutes of cardio a few times a week. Put on a playlist and pretend you’re racing down a ski slope—it’s way more fun.
7. Yoga for Flexibility and Recovery
Why It Matters
Flexibility helps you move better on the slopes, prevents injury, and reduces muscle soreness after a ski day.
How to Do It
- Incorporate poses like downward dog, pigeon, and warrior sequences into your routine. Bonus points if you hold warrior pose and practice your ski stance.
Get Stoked for Ski Season!
If you’re looking for a community to help you stay motivated, the Wellbridge Family of Athletic Clubs (Colorado Athletic Clubs, Sports & Wellness, Maryland Athletic Clubs) has your back. Join us for fitness classes, yoga sessions, and expert coaching to fuel your winter sports passion.
Don’t wait—start preparing today for the best ski season yet!