Sport-specific conditioning
Skiing Exercises: 8-Week Pre-Season Ski Workout
Published October 20, 2026
The best skiing exercises combine leg strength (squats, split squats, Romanian deadlifts), single-leg control (step-downs, single-leg balance), lateral power (skater bounds), core stability (side planks, Pallof press) and leg endurance (wall sits, intervals). Start 6 to 8 weeks before your trip, 2 to 3 sessions a week.
Skiing is demanding: your quads work in long, flexed positions, you absorb bumps eccentrically, and your knees need control on every turn. Recreational skiing injuries often involve the knee. Pre-season training won't remove every risk, but it makes your first days on the snow stronger, more enjoyable and less exhausting.
What the research says
Hébert-Losier and Holmberg (2013) reviewed exercise-based injury prevention for recreational alpine skiing and snowboarding. They found little high-quality evidence for specific exercise programs, and recommended exercises based on the demands of the sport: strength, balance, neuromuscular control and endurance. That's honest, and it's why the plan below targets those qualities directly rather than promising injury-proofing.
The 10 key skiing exercises
| Exercise | Why it matters for skiing |
|---|---|
| Goblet or back squat | Quad and glute strength |
| Bulgarian split squat | Single-leg strength, hip stability |
| Romanian deadlift | Hamstrings, protects knees |
| Lateral lunge | Side-to-side strength |
| Step-down (slow, from a box) | Knee control over the foot |
| Wall sit | Isometric quad endurance |
| Skater bound | Lateral power and landing control |
| Single-leg balance / reach | Proprioception |
| Side plank | Lateral core |
| Pallof press | Anti-rotation core |
8-week pre-season ski plan
Weeks 1-3: strength foundation (2-3x/week)
| Exercise | Sets x reps |
|---|---|
| Goblet squat | 3 x 10-12 |
| Bulgarian split squat | 3 x 8 per leg |
| Romanian deadlift | 3 x 10 |
| Lateral lunge | 2 x 8 per side |
| Side plank | 3 x 20-30 s per side |
| Single-leg balance | 3 x 30 s per side |
Weeks 4-6: strength + control + power
| Exercise | Sets x reps |
|---|---|
| Back or goblet squat (heavier) | 4 x 6-8 |
| Slow step-down (4 s down) | 3 x 8 per leg |
| Skater bounds (stick landing 2 s) | 3 x 6 per side |
| Box jump or squat jump (soft landing) | 3 x 5 |
| Wall sit | 3 x 45-60 s |
| Pallof press | 3 x 10 per side |
Weeks 7-8: endurance and ski-specific
Circuit, 3-4 rounds, 40 s work / 20 s rest:
- Squat jump or fast squat
- Lateral skater bound
- Wall sit
- Mountain climbers
- Side plank (switch sides each round)
- Tuck hold (low ski stance)
Plus 2 cardio sessions per week (bike, running, rowing; include intervals: see HIIT workout).
Knee-friendly technique cues
- Knees track over the middle toes; don't let them collapse inward on squats, lunges and landings.
- Land softly: hips back, knees bent.
- Control the lowering phase: skiing is lots of eccentric work.
On the mountain
- Warm up before the first run: leg swings, squats, lunges with twist (see warm-up exercises).
- Stop when legs are exhausted; many injuries happen late in the day.
- Make sure bindings are set correctly by a professional for your weight and level.
Older skiers
Leg strength and balance decline with age; this plan is even more valuable after 50. Start with lighter loads and box squats, and see strength training for seniors.
Safety note
If you've had a previous knee injury (ACL, meniscus) or surgery, get a physical therapist to adapt this plan.
Our 12-week programme includes a full ski preparation track with starting tests, progressions and a log.
Frequently asked questions
When should I start ski training?
Ideally 6 to 8 weeks before your trip, with 2 to 3 sessions a week.
What muscles are most important for skiing?
Quadriceps, glutes, hamstrings, calves and core, plus muscles that control knee alignment.
Can I prepare for skiing at home?
Yes. Squats, lunges, wall sits, step-downs and lateral bounds require little equipment.
Do wall sits help skiing?
They build quad endurance for long turns, but combine them with dynamic strength and balance exercises.
Can ski training prevent ACL injuries?
It may reduce risk factors, but evidence for specific programs is limited. Good technique, proper bindings and fatigue management matter too.
How can older skiers prepare?
Focus on leg strength, balance and endurance with gradual progression. Consult a professional if you have joint problems.
Studies cited
- Hébert-Losier K, Holmberg HC (2013). What are the Exercise-Based Injury Prevention Recommendations for Recreational Alpine Skiing and Snowboarding? A Systematic Review. Sports Medicine. doi:10.1007/s40279-013-0032-2
- Lauersen JB, Bertelsen DM, Andersen LB (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine. doi:10.1136/bjsports-2013-092538