Exercises for Skiing

Exercises for Skiing
Whether you're new to the sport or experienced on the slopes, preseason conditioning can make your skiing time more enjoyable. You'll be able to get in more runs and keep your form together if you are in good skiing condition. You don't need a gym full of equipment to put together an effective ski exercise regimen.

Deadlifts with Row

This is an excellent exercise for your upper body and back. Stand with your feet spread as wide as your hips, holding a set of dumbbells in front of your thighs. Keeping your back straight, tip forward and lower the weights down as far as possible. Keep your abs tight and engage the ab muscles to straighten back up. Lower again, but this time spread the arms wide in a rowing motion. If necessary, start this without weights, beginning with three sets of five to 10 repetitions.


Stand straight up and take a full step forward with one leg. Lower the back leg so the knee comes close to the ground, while keeping the heel of the front leg in front of the knee. Stand up, pulling the back leg forward to the front leg, then repeat the exercise, starting with the other leg. Keep your back straight during this exercise. Start with three sets of 10 lunges on each leg. As you advance, hold dumbbells in each hand at your side to add more weight. This exercise is an excellent leg strengthener.

Squat Jumps

Stand in front of a step or low bench. Bend the knees while keeping your body low, jump onto the step with both feet, landing in a squat position. Step down and repeat. Start at a moderate speed, but as you get better, increase the rate. Three sets of 10 reps is a good starting point.

Back Extensions

Lie face down with an exercise ball under your hips and your toes on the floor. Place your hands behind your head and straighten your back to bring your chest up and parallel with the rest of your body. Lower slowly and repeat. Start with three sets of 10 to 15 repetitions to build core and back strength.

Article Written By Nichole Liandi

Based in Virginia, Nichole Liandi has been a freelance writer since 2005. Her articles have appeared on various print and online publications. Liandi has traveled extensively in Europe and East Asia and incorporates her experiences into her articles. She holds a Bachelor of Arts in history from West Virginia University.

Keep Me Informed

Weekly newsletters, announcements and offers from Trails.com to your inbox.

Sign me up!

We HATE spam and promise to keep your email addresses safe and secure.