Before the ski season it is worth protecting your joints and properly preparing your body for demanding activity. Before you clip into your skis, it’s worth warming up your whole body at home or in the gym and making sure you don’t suffer an unwanted injury that ends your season right at the start.
In addition to the legs, it’s worth working on stabilising muscles, so you can best adapt to the unevenness and conditions on the slope. Try to perform the exercises below as precisely as possible. Each should be guided by the principle: “Less, but correct.”
1. Alternating Arm and Leg Raises in Push-Up Position (Bird Dog)
This exercise primarily improves central stabilisation. In every repetition try to maintain correct spinal alignment.
Start in a push-up position. Shoulders directly over wrists. Set the spine in a neutral position and activate the abdominal and gluteal muscles. Remember to breathe freely through the nose throughout.
- Level I: Lift one arm or leg so your body doesn’t tilt to either side. Hold 5–10 seconds, then change limb. Repeat 2–3 times per limb.
- Level II: Lift opposite arm and leg simultaneously, so they are in line with the torso. Hold 5–10 seconds, change side. Perform 3–4 repetitions per side in 3 sets.
2. Lunges with Rotation
This exercise works on your rotation and stability, engaging rotational muscles and forcing active leg work — crucial for sudden stops or turns on the slope.
Stand upright, feet hip-width apart. Step one leg forward with feet pointing straight ahead. Bend knees to approximately 90 degrees. Simultaneously raise both arms forward. Keeping the lunge position, rotate your torso and head, sweeping the arm on the side of the leading leg behind you. Hold 3 seconds and return to standing. Repeat 3 sets of 5–8 reps per leg.
3. Knee Tuck in Side Plank
This exercise primarily builds core strength and oblique muscles. The foot position on the edge additionally forces work in a lateral tilt, which will help during more demanding ski turns.
Start position: side plank on an elevated surface. You can rest on your hand or forearm. Place the outer foot on its inner edge and stabilise the ankle so it doesn’t collapse inward. Strongly tensing glutes and abs, push the outer hip upward. Holding the position, draw the inner knee toward your chest so the heel moves close to the other leg. Perform 3 sets of 5–10 reps per side.
4. Lateral Step-Downs
This dynamic exercise improves stability and weight transfer during movement.
Start standing on one leg sideways on a step or box, knee slightly bent. Step down to the outer foot. Make sure your weight transfers to the landing leg — your knee, foot and anterior iliac spine should be in one line. Return to starting position by stepping back onto the box. Repeat 2 sets of 8–10 reps per side.
5. Side Plank with Adduction
This exercise strengthens the adductors and improves edging technique.
Start in a side plank position on hand or forearm. Outer leg rested on a box or bench. Activate glutes and abs, keeping the hip raised. Drive the bent inner leg toward the outer leg with an adduction movement. Repeat 10 times per side in 2–3 sets.
Remember: Start preparation several weeks before the season begins and train 2–3 times per week. Don’t leave it to the last minute — train smart and enjoy the winter fun!
Author: Stanisław Kolasiński — Personal Trainer & Physiotherapist, FitMixer Kraków
Originator, founder and mentor of Personal Training Center FitMixer
Sandra Szychowska is a certified personal trainer and physiotherapist at FitMixer, speaking Polish, English and German (PL/EN/DE).
Licensed Strenght Conditioning Trainer, a graduate of the Academy of Physical Education in Krakow at
