Getting in Shape for Ski Season

As the snow season approaches, skiers know that hitting the slopes requires more than just excitement and fresh gear—it demands a body that’s strong, stable, and ready for the unique challenges of skiing. The sport combines strength, endurance, balance, and agility. Preparing now with targeted exercises can not only improve your performance but also help prevent common injuries such as knee strains, low back pain, or pulled muscles.

1. Build Leg Strength

Strong legs are the foundation of skiing.

• Squats and lunges mimic skiing positions and build endurance in the quads, hamstrings, and glutes.

• Jump squats and side lunges add explosive power—useful for carving turns and staying stable.

• Step-ups simulate the push-off motion used on the slopes.

2. Strengthen Your Core

A strong, stable core helps maintain balance and protects the lower back.

• Use planks, Russian twists, and bicycle crunches to target the abdominals and obliques.

• Add back extensions to improve posture and reduce fatigue on long runs.

• Try stability ball or resistance band exercises for added challenge.

3. Improve Balance and Agility

Skiing demands quick reactions and joint stability.

• Practice single-leg balance exercises (eyes closed or wobble board).

• Use lateral hops and cone shuffles to mimic side-to-side ski movement and boost agility.