These 7 exercises are essential for skiers to stay in shape year-round
Whether you're a seasoned pro or a beginner, these exercises will help you ski your best all season long!
Serious skiers and snowboarders are always dreaming of the slopes, despite only having four of five months of the year to actually enjoy the sport. However, the key to a successful ski season starts long before the first snowfall.
Year-round fitness is crucial for enhancing performance, preventing injuries, and ensuring that you can enjoy every moment on the mountain. Ski instructor and fitness expert Marcy Verburg emphasizes the importance of maintaining a consistent workout regimen throughout the year.
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You’ll want to focus on the quads, hamstrings, glutes, core, and lower back as the main muscle groups for skiing. I met with Marcy for a ski-specific workout where she put me through my paces with her seven essential exercises for skiers. You can watch the video above for a demonstration and read on for more details on each exercise.
1. Crossover Lunge
How to Do It:
Stand with your feet hip-width apart. Step one leg diagonally behind the other leg, lowering your body into a lunge position. Keep your front knee aligned with your ankle and your back knee pointing toward the ground. Push through your front heel to return to the starting position and repeat on the other side.
Benefits for Skiers:
Crossover lunges mimic the lateral movements required in skiing, helping to build strength in the quadriceps, hamstrings, and glutes while enhancing balance and stability.
2. Monster Walk
How to Do It:
Place a resistance band around your thighs, just above your knees. Stand with your feet shoulder-width apart and squat slightly. Step sideways, keeping tension in the band, and take 10-15 steps in one direction before returning to the starting position.
Benefits for Skiers: Monster walks activate the hip abductors and glutes, which are crucial for maintaining proper skiing posture and preventing knee injuries. This exercise also improves lateral strength and stability.
3. Poliquin Step Up
How to Do It:
Stand in front of a bench or step that is about knee height. Place one foot on the bench and step up, driving your knee towards your chest. Lower back down slowly and repeat on the other leg.
Benefits for Skiers: The Poliquin step-up targets the quadriceps, glutes, and hamstrings while improving balance and coordination—key components for effective skiing. This exercise also simulates the explosive movements needed for quick turns.
4. Single-leg Toss
How to Do It: Stand on one leg while holding a medicine ball. Toss the ball against a wall or to a partner, catching it as it returns. Alternate legs after a set number of repetitions.
Benefits for Skiers:
Single-leg tosses enhance balance and core stability while engaging the muscles used in skiing. This exercise also improves your ability to react quickly, which is essential when navigating varying terrains.
5. Nordic Hamstring Curls
How to Do It:
Kneel on a padded surface with your feet secured under a bar or held by a partner. Slowly lean forward, keeping your body straight, until you can no longer control the descent. Use your hamstrings to pull yourself back up to the starting position.
Benefits for Skiers:
Nordic hamstring curls are excellent for strengthening the hamstrings, which are vital for skiing performance and injury prevention. Strong hamstrings help stabilize the knees during dynamic movements on the slopes.
6. Planks
How to Do It: Start in a push-up position with your forearms on the ground. Keep your body in a straight line from head to heels, engaging your core. Hold this position for 30-60 seconds, focusing on maintaining proper alignment.
Benefits for Skiers:
Planks build core strength and stability, which are essential for maintaining proper posture and balance while skiing. A strong core also helps transfer power effectively between your upper and lower body.
7. Standing Wall Squats
How to Do It: Stand with your back against a wall and slide down into a squat position, ensuring your knees are aligned with your ankles. Hold this position for 30-60 seconds, keeping your back flat against the wall.
Benefits for Skiers: Standing wall squats strengthen the quadriceps, hamstrings, and glutes while promoting proper squat form. This exercise helps improve endurance in the legs, allowing skiers to maintain strength throughout long days on the slopes.
Year-round fitness is essential for skiers looking to maximize their performance and enjoyment on the slopes. By incorporating Marcy Verburg’s seven essential exercises into your routine, you can build the strength, endurance, and flexibility needed to tackle any terrain. Remember, consistency is key—start now, and you’ll be ready to hit the slopes with confidence when winter arrives. Whether you're a seasoned pro or a beginner, these exercises will help you ski your best all season long!