The ski season is approaching! To fully enjoy the slopes and reduce the risk of injury, it’s essential to prepare your body. These 5 targeted exercises will help strengthen your legs, core, and balance, so you can ski safely and perform at your best.
We spoke with Frédérik Lépine, kinesiologist and ski professional at Bromont, who shared these exercises specifically designed for skiers.
Exercise 1: Single-Leg Balance with Head Rotation
Goal: Stimulate the nervous system, improve foot awareness, and enhance balance.
Why: To better react to changes in terrain on the slopes.
How to do it:
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Stand on one leg.
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Close one eye and create a target in front of you with your hands.
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Slowly turn your head from side to side while keeping the target in your field of vision.
Frequency and repetitions: 30 seconds per leg, 3 times.
Exercise 2: 90-90 with Bent Knees
Goal: Strengthen the hip rotator muscles and improve upper/lower body dissociation.
Why: To prepare the hips for the complex movements involved in skiing.
How to do it:
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Sit or position yourself in a 90-90 stance, with knees bent and apart.
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Slowly rotate your upper body from side to side without moving your knees.
Frequency and repetitions: 20 slow, controlled repetitions.
Exercise 3: The Airplane
Goal: Strengthen knee control and engage the glutes.
Why: To stabilize your stance and maintain proper leg alignment.
How to do it:
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Stand on one leg, with the other leg extended behind you and hands on your hips.
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Slowly rotate your pelvis from side to side, keeping your legs still.
Frequency and repetitions: 5 rotations per side.
Exercise 4: The Bear Exercise
Goal: Strengthen the upper body and stabilize the core.
Why: To improve balance and control of movements on skis.
How to do it:
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Get into a bear position, with knees slightly lifted and a block or cushion on your lower back (optional).
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Slowly lift the opposite arm and leg at the same time, maintaining control of your posture, with hips and back parallel to the floor.
Frequency and repetitions: Depending on your level, start with 10–15 repetitions per side.
Exercise 5: Lateral Hops, Foot to Foot
Goal: Develop power and stability upon landing.
Why: To prepare the legs for quick, powerful movements on the slopes.
How to do it:
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Perform lateral hops from one foot to the other.
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Land with slightly bent knees to ensure a stable landing.
Frequency and repetitions: 3 sets of 10–15 hops.
Incorporate these 5 exercises into your routine to improve your balance, strength, and muscle control. You’ll be ready for a safer and more enjoyable ski season! Start today to be prepared for your first run.
Combine these exercises with ski lessons to quickly enhance your technique.