Get Ready for the Slopes: Top Pre-Season Skiing Exercises from a Physical Therapist

Sara Mikulsky
15 minutes ago
2 min read

As winter approaches, skiers everywhere start counting down the days until the first snowfall. But before you click into your bindings, it’s important to prepare your body for the physical demands of skiing. Whether you’re carving groomers, exploring backcountry terrain, or chasing moguls, skiing requires strength, balance, mobility, and endurance.

Starting a pre-season conditioning program 4–6 weeks before hitting the slopes can help you:

Reduce the risk of common skiing injuries (like ACL tears and knee sprains)
Improve control and stability
Enhance performance and endurance
Make those first few days back on snow more fun and less sore

Below, we’ll cover the key areas to focus on—and the best exercises for each.

1. Build Lower Body Strength

Your legs do most of the work when skiing. Strong quads, glutes, and hamstrings help control turns, absorb shocks, and maintain good body position on variable terrain.

Top Exercises:

Squats (Bodyweight or Weighted):
3 sets of 10–15 reps
Tip: Keep your knees tracking over your toes and maintain a neutral spine.
Reverse Lunges:
3 sets of 8–12 per leg
Why: Strengthens glutes and hamstrings, improving power and balance in each leg.
Lateral Step-Downs:
3 sets of 10 per side
Why: Mimics skiing’s side-to-side motion and helps stabilize the knees.

2. Train Dynamic Stability and Balance

Skiing is all about balance and quick adjustments. Training your neuromuscular control helps you stay stable on uneven or changing snow.

Top Exercises:

Single-Leg Balance with Movement:
Stand on one leg while performing small arm or torso movements for 30–60 seconds.
BOSU or Balance Board Squats:
Builds reactive stability through the ankles, knees, and hips.
Side-to-Side Hops:
Mimics carving motions and builds lateral agility.

3. Strengthen the Core

A strong core stabilizes your spine and transfers power from your legs to your upper body. This reduces fatigue and improves posture throughout the day.

Top Exercises:

Forearm Plank with Shoulder Taps:
3 sets of 30–45 seconds
Tip: Keep hips level—no rocking!
Russian Twists (with or without weight):
3 sets of 15 each side
Dead Bugs:
Strengthens deep core stabilizers crucial for spinal control.

4. Improve Mobility and Flexibility

Tight hips, hamstrings, and calves can limit your ability to move fluidly through turns and increase injury risk. Mobility work keeps your joints healthy and your movement efficient.

Try These Mobility Drills:

Hip 90/90 Rotations – opens hips for better turn initiation
Dynamic Hamstring Stretch – improves leg extension for stability
Calf Stretch with Wall – enhances ankle flexion for ski boot positioning

5. Boost Cardiovascular Endurance

Skiing often involves long days at altitude. Good aerobic fitness means more energy, quicker recovery, and fewer breaks on the mountain.

Suggested Conditioning:

Cycling or Running: 30–45 minutes, 3–4 days per week
HIIT Circuits: Skiing is interval-based (bursts of effort followed by rest on lifts), so try 30 seconds of high-intensity exercise followed by 30 seconds of rest for 10–15 rounds.

For more tips on pre season training and injury prevention, make sure to contact us at Sara Mikulsky Wellness Physical Therapy today!