7 Exercises to Train for Skiing
Planning a ski trip for the first time? If you’re new to the slopes, navigating the mountain on what feels like two thin strips of wood can be daunting. But fear not! You’re among friends here.
Over 18 million US adults enjoy the winter sport of skiing, so there’s no shortage of ski bums during the chilly months. But since most people travel to ski, there may only be a few runs enjoyed each year.
As a beginner (and even seasoned) skier, the key to a successful skiing experience is preparation! This season, you can conquer the slopes by developing a ski workout routine in advance of your trip. Preparatory ski workouts target specific muscle groups and focus on strength, endurance, and balance.
So, tighten your boots as we dive into some of the best ski exercises to prepare you to carve sweet grooves through the powder this winter.
What are Ski Exercises?
Simply put, ski exercises work out the muscles you need for skiing. The legs get involved in skiing in ways they aren’t accustomed to in everyday walking or even if you’re a regular runner. That’s why ski exercises are so important, as they’re tailored to mimic the movements and engage the muscle groups used during skiing. Skiing engages your glutes, quads, hamstrings, ankles and feet, abdominal muscles, as well as biceps and triceps. So, it’s important to ready these muscles in advance.
Primarily targeting the legs and core, and incorporating cardio elements for better overall fitness, will be essential in your training to ski. Incorporating a few ski exercises into your routine for the weeks leading up to your travels boosts muscle power, increases balance, and builds endurance.
Plus, a preseason ski workout can be the difference between getting back on the mountain for days three and four—and impressing your fellow skiers—or being so sore after day one that you spend the rest of the trip in recovery by the fireplace.
Don’t let fitness freeze while traveling—find a local club wherever adventure takes you.
7 Best Ski Exercises
To get you ready to traverse the terrain, we’ve compiled seven of the best ski exercises below. Whether it’s your first or 15th time on the slopes, you can benefit from these workouts to minimize soreness—and maximize the experience—during your ski trip.
From lunges that sculpt your legs precisely to lateral ski jumps that mimic the twists and turns of mountainous terrain, each exercise below prepares your body for the ultimate skiing performance.
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Lunges
How to perform: Take a confident step forward with one leg, allowing both knees to bend, and aim to touch your back knee to the ground gently. Then, stand up straight and repeat with the opposite leg.
How it helps: This dynamic exercise strengthens your quads and hamstrings and tests your balance by mimicking the varied movements required on the slopes.
Tips: Focus on maintaining an upright posture throughout the movement. Adjust the depth of your lunge based on comfort and gradually increase the range of motion as your strength improves.
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Squats
How to perform: Lower your hips as if settling into an imaginary chair, ensuring your back remains straight and your knees align with your toes.
How it helps: Squats are a great lower-body exercise, targeting your thighs and glutes while enhancing overall stability. The controlled descent and ascent mimic the controlled movements needed for a successful ski run.
Tips: Begin with bodyweight squats to perfect your form before progressing to additional resistance. Focus on the alignment of your knees with your toes throughout the entire exercise.
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Lateral Ski Jumps
How to perform: Propel yourself laterally from side to side, landing softly on both feet with a slight bend in your knees, replicating the lateral movements required for navigating ski slopes.
How it helps: This exercise enhances agility, crucial for swiftly moving through changing terrains on the slopes, and mimics the side-to-side motions inherent in skiing.
Tips: Prioritize controlled landings to reduce impact on joints. As you progress, increase the intensity by incorporating higher jumps or extending your jumping distance.
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Twisting Crunches
How to perform: Twisting crunches are like a traditional crunch with an added twisting motion, engaging your obliques to target core muscles from various angles. Aim to touch your hand or elbow to your opposing knee for the best results.
How it helps: Strengthening your core is essential for stability and control while skiing. The twisting component adds a rotational element, preparing your core for the twists and turns on the slopes.
Tips: Maintain alignment by keeping your neck and spine neutral. Initiate the movement from your core, not your head, ensuring controlled and deliberate twists.
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Step-Ups
How to perform: Step onto a raised surface, like a sturdy box or stair, alternating legs to engage quads, hamstrings, and glutes while enhancing overall balance.
How it helps: This exercise replicates the action of stepping into and out of ski bindings, targeting key muscle groups involved in skiing and reinforcing stability on uneven surfaces.
Tips: Control the movement throughout, focusing on a stable surface for safety. Try gradually increasing the height of the step to intensify the workout as your strength progresses.
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Mountain Climbers
How to perform: Assume a plank position and bring one knee toward your chest, then do it again with the other knee, maintaining a swift yet controlled pace.
How it helps: Mountain climbers are a dynamic full-body exercise that builds core strength and improves cardiovascular endurance, crucial for sustained energy on the slopes.
Tips: Ensure a straight line from your head to your heels, engaging your core throughout. Begin with a moderate pace and gradually increase speed as your endurance improves.
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Push-Ups
How to perform: Adopt the standard push-up position, engaging your chest, arms, and core.
How it helps: Push-ups are excellent for enhancing upper body strength, particularly in the chest and arms, providing stability and control during skiing maneuvers.
Tips: Modify the difficulty as needed, focusing on controlled movements to effectively target the muscles involved in skiing. Gradually progress to more challenging variations as your strength improves.
By understanding and practicing the nuances of these exercises, you can maximize their effectiveness, tailor your workout to suit your individual needs, and progress steadily toward peak ski fitness.
Building a Ski Exercise Routine
To prepare for ski season, begin your routine about six weeks before hitting the slopes. Aim for 2-3 workout sessions weekly, gradually increasing frequency based on your comfort level.
Whether you prefer the comfort of home or the amenities of your local Planet Fitness, these exercises can be easily incorporated into your routine. Remember to stretch before and after your workouts for optimal results and to prevent injury.
Preventing Muscle Imbalance
Understanding the risks associated with muscle imbalance is crucial for skiers. Working out opposing muscle groups is vital to maintaining balance and preventing injury.
Incorporating strength training into your routine provides a thorough approach to protecting yourself against muscle imbalance.
Staying Motivated
It may be hard to stay motivated and accountable when you’re first starting any new endeavor. Consider joining a group fitness class or finding a workout buddy. (Bonus: you can bring a free guest to the gym with you if you’re a PF Black Card® member!) Share healthy eating tips for optimal energy and recovery, and visualize yourself mastering those perfect turns and conquering the mountains.
Remember to be smart when taking risks as you embark on your skiing journey. Incorporating these exercises into your routine will not only prepare you for the physical demands of skiing but also help prevent injuries, allowing you to extend your time on the slopes and truly enjoy your ski trip. So gear up, get ready, and own those mountains!
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