4 Essential Strength Exercises Every Skier Needs to incorporate before opening Day
Whistler Opening Day is just around the corner. Are your legs ready for it?
Ski season is basically a mix of Type-2 fun and questionable life choices. It’s cold outside, you’re waking up at an hour that should be illegal, battling Sea-to-Sky traffic, all in desperate pursuit of fresh powder… only for Whistler to take an eternity to open their alpine and then you are stuck on Emerald with everyone else and their grandmother. But when those alpine lifts finally open, Suddenly the 4:30 a.m. wake-up and frozen fingers seem like a small price to pay.
If you want to make the most of those precious bluebird powder days (and survive Peak to Creek without your quads bursting into flames), your legs need to be as ready as your stoke. That’s where specific ski strength training, and a smart, ski-specific fitness plan come in.
Here are four must-have exercises every skier… and I guess snowboarder should build into their training routine to stay strong, stable, and injury-free all season long.
1. Back Squats – Building Lower-Body Strength
Back squats are the foundation of any ski training plan and really any strength program for that matter. They develop powerful quads, glutes, and a strong core. Everything you need for aggressive carving, absorbing crud, and staying stacked over your skis during those long descents.
Why it matters:
More strength in your squat means more control in turns, better endurance on steep terrain, and fewer “just catching my breath” breaks halfway down the run.
2. Bulgarian Split Squats – Improving Single-Leg Stability
Skiing is basically a high-speed single-leg sport. The Bulgarian split squat builds unilateral strength, hip stability, and balance which are all crucial for powerful, smooth turns and knee safety.
Why it matters:
Improved single-leg control translates to cleaner edging, better symmetry, and way less chance of your knee deciding it’s had enough for the day.
3. Lateral Bounds– Improves Explosive Side-to-Side Power
If one exercise screams “skiing,” it’s the lateral bound. This plyometric movement trains the hips, glutes, and stabilizers you rely on when transitioning between edges or navigating uneven terrain.
Why it matters:
More lateral power = quicker transitions, better agility, and smoother handling when conditions get spicy.
4. Hamstring Curls – Protect Your Knees
Different varieties of the hamstring curls look harmless until you try them, then you realize the next day your hamstrings have been living a lie. But they’re one of the most effective exercises for preventing ACL and knee injuries.
Why it matters:
This movement builds eccentric hamstring strength, helping you stay stable during sudden stops, landings, and unexpected twists on the mountain.
Here’s to the strongest ski season yet!
Whether you’re prepping for a big Whistler weekend, gearing up for powder missions, or just trying to ski longer with less fatigue, adding these movements into your routine will level up your skiing fitness fast.
If you want a personalized ski-specific strength training program, or 1 on 1 coaching to get ski-ready, I’ve got you covered. let’s build a program that keeps you strong from first chair to last lap.
