Ski exercises: a 6-week plan to prepare for the season

Ski exercises aren’t just for athletes. Skiing works your thighs, glutes and core for hours on end, and it’s leg fatigue at the end of the day that most often spoils the experience. Orthopedic surgeons at AAOS advise starting the season in good physical shape, warming up and stopping when you’re tired (AAOS).

Ski season preparation: how do you get started?

Start 6 weeks ahead and train 3 times a week for 30–40 minutes. The first two weeks focus on technique and volume, after that a few more reps and balance exercises.

• Weeks 1–2: squats, glute bridge, plank, brisk walking.
• Weeks 3–4: lunges in different directions, wall sit, side plank.
• Weeks 5–6: side-to-side jumps, single-leg stance, stair climbing.

Which ski exercises at home work best?

The most useful ones train your legs in a half-squat and your ability to keep balance. You don’t need equipment — a mat and a wall are enough.

• Wall sit for 30–60 seconds — it mimics a skier’s stance.
• Side lunges and skater jumps — to shift weight from leg to leg, as REI coaches recommend.
• Single-leg stance with eyes closed — for balance and to protect your knees; more ideas in our article How to reduce the risk of knee injuries.

Which ski exercises for beginners matter most?

For a beginner, leg endurance and core strength matter most. A strong core helps you keep balance on an uneven run, and stretching after workouts helps maintain mobility; details in our article Stretching before and after a workout. And be sure to book at least a couple of lessons with an instructor.

For preparation and skiing, many people choose the X39+X49 set: according to the company, X39 supports energy and recovery, and X49 supports endurance. After a day on the slopes, IceWave comes in handy — according to the company, it’s designed for comfort in movement. For preparing for other mountain trips, see our article Preparing for a mountain hike.