3 Exercises All Skiers Should Do
- Nick Anderson
- Jan 5
- 2 min read
Skiing demands more than just strong quads. To ski well—and stay injury-free—your body needs lateral control, single-leg strength, and hip/knee stability, especially when conditions get variable or fatigue sets in late in the day.
Below are three high-value exercises I regularly recommend for skiers of all levels. These movements directly carry over to on-snow performance and injury prevention.
1. Side Lunges
Why skiers need them: Skiing is a lateral sport. Every turn requires you to load one leg while controlling movement side-to-side. Side lunges build hip strength, adductor length, and frontal-plane control, which are critical for edging and absorbing forces.
Key cues:
Sit back into the hip of the working leg
Keep the knee tracking over the toes
Stay tall through the chest
Common mistakes:
Collapsing the knee inward
Rushing the movement instead of controlling it
2. Reverse Lunges
Why skiers need them: Reverse lunges emphasize single-leg strength and deceleration, which helps with stability on uneven terrain, variable snow, and during fatigue. Stepping backward reduces stress on the front knee while still loading the working leg effectively.
Key cues:
Step back slowly and under control
Drive through the front heel
Keep hips level throughout the movement
Bonus: This is a great option for skiers with a history of knee pain.
3. Copenhagen Plank Drops
Why skiers need them: The inner thigh (adductors) play a major role in knee and hip stability during turns. Weak adductors are often overlooked and can contribute to groin strains or knee issues in skiers.
How to perform:
Start in a side plank with the top leg supported
Slowly lower the bottom leg toward the floor
Control the movement—don’t rush
Progression tip: Start with isometric holds before adding the “drop” component.
How to Program These Exercises
You don’t need a long workout to get results.
Recommended dosage:
2–3 sets
6–10 reps per side
Copenhagen planks: 20–30 second holds to start with
Perform 2–3x per week
These work well in both preseason training and in-season maintenance.
Final Thoughts
Ski injuries often aren’t caused by one bad moment—they’re usually the result of fatigue, poor lateral control, or single-leg weakness. These three exercises target exactly those areas.
If you want help building a ski-specific strength plan, returning from injury, or addressing pain that shows up every season, I can help.
Here are video examples from my IG page:
👉 Book a session or reach out to get started
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