Leg strengthening exercises are some of the smartest things you can do to prepare your legs for skiing.
Challenging ski slopes can make it hard for you to complete a day of skiing without having sore legs and sore joints, leaving your body completely exhausted.
The best leg exercises will help snow skiers by strengthening them, increasing their endurance, protecting their joints, and improving their flexibility.
Luckily, there is a list of leg exercises that will make skiing easier, more fun, more enjoyable, and less intimidating for beginners and advanced skiers alike.
Make sure to incorporate this list of best leg exercises for skiers as part of your ski fitness training regimen.
What are the best leg exercises for skiing?
#10 Stair Climber
If you’re a frequent skier, you’re going to need an exercise that combines power and endurance in one exercise.
The stair climber will challenge your leg muscle power, strength, and cardio as part of ski fitness training regimen.
Challenge yourself and work different areas of the legs by varying the way you climb the stairs and the speed at which you do it.
To prepare your legs for snow skiing, increase the duration of the exercise over time.
Add a weight vest to make the climb more difficult.
The more you challenge yourself over time, the easier skiing will be.
#9 Split Squats
The split squat is a perfect exercise to prepare your legs for the slopes.
Split squats is a great ski exercise in that it closely mimics cross country skiing.
This ski exercise will challenge your inner thighs, quads and glutes.
The best leg workout for skiers will definitely include the split squat.
#8 Glute Bridge
A great exercise for skiing beginners is the glute bridge.
The glute bridge will not only increase glute strength but will challenge the hamstrings and lower back as well.
The glute bridge is a great ski exercise for beginners, advanced skiiers, seniors, and one that can be done in the comfort of your home.
#7 Side Leg Raise/Band Walks
Leg injuries are some of the most common skiing injuries.
Protect your knees and hips and do side leg raises and side to side band walks.
Strengthening these areas of the body will keep your leg joints strong, protecting yourself from the huge forces skiing will put on your body.
#6 Kettlebell Swings
A great compound exercise for skiers is the kettlebell swing.
The kettlebell swing will strengthen the legs, back, inner thighs, glutes, and will increase your leg power over time.
Kettlebell swings, if done over a long period of time, can be a great endurance exercise getting your legs ready for the rigors of the slopes.
Need a great kettlebell workout?
Try this Challenging 8-Minute Kettlebell HIIT Workout.
#5 Jumping Rope
Calf muscles, although wrapped in ski boots are still utilized during the entirety of your ski trip.
Jumping rope is a great leg strengthening exercise you can do at home and is one of those beginners can do to get ready for skiing.
This exercise will prepare your body for the ski jumps, the moguls, and any side to side or bouncing movements you may do during your trek down the mountain.
#4 Hamstring Curls
To prepare you legs for skiing, don’t forget to balance your quad exercises with hamstring exercises.
You never want to overwork one muscle group and not work the antagonist muscle group.
Doing this will often cause injury and this is the last thing you want on your fun filled ski trip.
Make sure to add some hamstring curls to your ski fitness training routine and balance and strengthen you legs in a smart way.
#3 Jump Lunges
Jump lunges, similar to split squats, is a great exercise to strengthen your quads, inner thighs, and create large amounts of power.
You will need this leg power as your leg muscles endure great ground reaction forces from the bouncing and moguls.
Make this exercise exceptionally challenging by holding a weight or throwing on a weight vest.
#2 Romanian Deadlifts
One of the best ways to strengthen your glutes and hamstrings for snow skiing is with Romanian deadlifts.
Romanian deadlifts are one of the most effective exercises for strengthening the glutes.
Single leg Romanian deadlifts will help stabilize your legs and keep your joints safe.
Don’t know how to do Romanian deadlifts?
Find out How to PROPERLY Do a Romanian Deadlift with Dumbbells (RDL’s).
#1 Weighted Squat Hops
The #1 leg exercise you should do to strengthen your legs for skiing is the weighted squat hop.
Grab a 25- or 45-pound dumbbell, squat and hop slightly off the ground.
Put your legs closer together and mimic the up and downs of snow skiing.
You can hop side to side to really challenge your inner and outer thighs.
Make this even harder by jumping higher or adding a weight vest to your body.
Try this for 30 seconds, a minute or longer, 3 times a day, for 3 times a week.
This ski exercise alone will prepare your legs for the rigors of skiing.
What are the best ski exercises for seniors?
If you are a senior, choose body weight exercises that will challenge your entire body.
Do exercises like air squats, supported lunges, pushups, planks, glute bridges, and anything you can safely do while still working your muscles.
If you need a cardio exercise, try the bike, the elliptical and the row machine.
How to prepare for skiing
Besides leg exercises, if you want to fully prepare you body for skiing, you need to do upper body exercises, core exercises, and cardio exercises.
Full body workouts are going to give you the most bang for your buck.
Swim, do the elliptical, and stair climber for extended periods of time to prepare your lungs and heart for the long runs down the slopes.
Make sure you are eating healthy meals packed with protein to help build your muscles as you do these leg and full body exercises.
Drink lots of water, always warmup before you hit the slopes and bring high protein snacks and fruits to fuel your day.
What are some good ski exercise machines?
If you’d rather use exercise machines good for skiing, try things like the leg press, hamstring curl machine, stair climber, elliptical, and bicycle.
The leg press and hamstring curl machine are great exercises for beginners.
Start with these and once you get stronger, try some of the leg exercises mentioned from above.
Summary: Best Leg Exercises for Skiing
Ski exercises for your legs are going to help you make it down the mountain with ease.
Don’t be the person everyone is waiting for at the top of the mountain.
Be strong and confident as you shred the slopes and beat everyone down the slopes.
You will be able to ski longer, faster, and take more risks than you normally would because your legs are stronger and your joints are protected.
Try these leg strengthening exercises 3 times a week, a couple months before you hit the slopes and you will be glad you did.
