Top 5 Exercises to Strengthen Your Legs for Skiing

Time flies and in just over a month, most of the ski resorts will open their doors for the first skiers. And hey, some higher resorts are already open!

Here’s something you might not want to skip: getting your legs ready. Skiing is no small workout, and strong legs can make a big difference in how you handle those turns, hills, and unexpected bumps.

I want to share with you some of my own favorite exercises to build and maintain leg strength.The good news? You don’t need fancy gym equipment to prepare. You can do them at home, in a gym, or even outside.

1. Goblet Squats

Goblet squats are a fundamental exercise that helps to increase leg power and core stability, both of which are important on slopes. Here’s how they go:

Steps

• Start by positioning your feet shoulder-width apart with toes facing forward. Then, lift or swing the kettlebell to chest level. Grasp the bell portion of the weight so that its bottom faces upward while the handle’s horns point downward.
• Inhale and engage your core muscles. Simultaneously release your knees and hips from their locked position. As you lower allow your knees to naturally align over your toes, and descend straight down into a squatting position. 
• Once you’ve reached the lowest point of your range of motion, start the upward movement. Drive through your legs to rise from the squat, maintaining a strong core and erect upper body throughout the entire exercise.

Reps/Sets: Try 3 sets of 10-12 reps.

Why It Works
Goblet squats get your quads, glutes, and core working together. They also help with posture, which is a bonus when you’re skiing and need to stay balanced.

2. Front Lunges

Front lunges are a fantastic way to work each leg individually, which helps build both strength and balance.

Steps

• Stand tall with your feet hip-width apart and your arms by your sides to begin.
• Brace your core as you take one step forward. Bend both legs to make 90-degree angles. Make sure your front knee does not extend beyond your toes.
• Keep your weight in the front leg. Your back leg should only help with balance, and your chest should remain tall. To return to the starting position, press through your front foot. That’s one rep.
• Switch legs and repeat.

Reps/Sets: 3 sets of 8-10 reps per leg.

Why It Works
When you’re skiing, there’s a lot of shifting from leg to leg, especially on uneven snow. Lunges mimic this, building stability and giving your knees extra support.

3. Bulgarian Split Squats

If you want a real challenge, Bulgarian split squats are it! They’re amazing for building leg strength and balance and work each leg individually.

Steps

• Stand about 60 cm t in front of a bench or sturdy chair.
• Place one foot on the bench behind you, keeping the other foot planted firmly on the ground.
• Lower your hips until your front thigh is almost parallel to the floor.
• Drive through the heel to come back up.

Reps/Sets: 3 sets of 8-10 reps per leg.

Why It Works
These squats are all about stability and control, both key in skiing. They target the quads and glutes—muscles that keep your body strong on the slopes.

4. Single-Leg Deadlifts

Balance is crucial for skiing, and single-leg deadlifts are great for improving it. They target your hamstrings and glutes while also challenging your core.

Steps

• Stand on one leg, holding a weight in the opposite hand.
• Hinge forward at the hips, lowering the weight while keeping your back flat.
• Slowly return to standing without putting your raised foot down.

Reps/Sets: 3 sets of 8 reps per leg.

Why It Works
This move really builds balance, which is crucial for skiing. And don’t worry about trying to look like a dancer! The position of your back leg isn’t super important here; just focus on control and balance.

5. Jump Squats

Skiing requires quick reactions and leg power. Jump squats help you build explosive strength, perfect for handling bumps and quick turns.

Steps

• Start in a squat position, feet hip-width apart and facing forward, chest up.
• Lower down, then jump as high as you can.
• Land softly and move right back into a squat.

Reps/Sets: 3 sets of 8-10 jumps.

Why It Works
Jump squats are all about power. They train your muscles to react quickly, which can make a big difference when skiing on unpredictable terrain.

Wrapping It Up

These exercises give your legs the strength, balance, and endurance needed to handle any slope. Try adding them to your workout twice a week, starting slow if you’re new to them. The more consistent you are, the more your legs will be ready to take on each run this ski season—confident, steady, and strong!