Your legs don’t know it’s ski season yet
The first run of the season always feels great. By the third, your thighs are on fire. By lunch, you’re sitting on the edge of the lodge bench wondering when skiing got this hard.
It isn’t you. Your legs spent the last seven months walking, sitting and maybe hiking. Skiing asks them to bend, absorb bumps and hold you steady on one leg, over and over, for hours. That’s a very different job.
The good news is that a few weeks of the right exercises make a real difference. You’ll last longer on the hill, feel more in control on the steeps, and give your knees a better chance of getting through the season in one piece.
Below are three exercises our team uses with skiers who come through the clinic. All you need is a set of dumbbells (or a loaded backpack), a sturdy step or bench, and about 20 minutes, two or three times a week.
Watch the full routine
Here’s our practitioner walking through all three exercises. Watch it once before you start, then use the step-by-step breakdown below.
Why these three exercises work for skiers
Skiing looks like a two-legged sport, but most of the work happens on one leg at a time. Every turn shifts your weight onto your outside ski, and that leg has to hold you, steer and soak up the terrain.
These three exercises train exactly that:
- Single-leg strength. All three work one leg at a time, so a weaker side can’t hide behind the stronger one.
- Control on the way down. Skiing is mostly your muscles working while they lengthen, like when you sink into a turn or absorb a mogul. Slow lowering builds that.
- Hip and knee stability. A strong hip keeps your knee tracking over your ski instead of collapsing inward, which is the position behind a lot of ski knee injuries.
- Balance. Your body learns to make the small adjustments it needs on uneven snow before you’re actually on it.
We’ve ordered them from most stable to most challenging, so start at the top and work your way down.
1. Split squat
The split squat builds strength in the front of your thigh, which is the muscle that burns halfway down a long groomer. Your back foot stays on the ground, so it’s stable enough to load up while you focus on good form.
How to do it
- Hold a dumbbell in each hand and stand in a long staggered stance, one foot forward and one back.
- Lower your back knee straight down toward the floor until both knees are bent to about 90 degrees.
- Push through your whole front foot to stand back up.
- Do 8 to 10 reps, then switch sides. Aim for 3 sets.
Form cues from our practitioner
- Think “elevator, not escalator.” Your body goes straight down and up, not forward.
- Keep your front knee lined up over your second and third toes.
- Stay tall through your chest. A slight forward lean is fine.
Make it easier: drop the weights, or hold a wall or chair for balance.
Make it harder: take 3 seconds to lower down, or rest your back foot on a bench (a Bulgarian split squat).
What to notice: a burn in the front thigh is normal and means it’s working. Sharp pain at the front of the knee isn’t, so stop and get it checked.
2. Weighted step-up
Step-ups build power through your glutes and thighs, one leg at a time. It’s the same strength that gets you out of a deep turn, pushes you up a short uphill traverse, or walks you back up after a fall in powder.
How to do it
- Hold a dumbbell in each hand and face a sturdy box, step or bench about knee height.
- Place one whole foot on the box.
- Drive through that heel to stand all the way up, bringing your other knee up toward your hip.
- Step back down slowly, with control.
- Do 8 reps on one side, then switch. Aim for 3 sets.
Form cues from our practitioner
- Let the top leg do the work. If you’re bouncing off your back foot, the box is too high or the weight is too heavy.
- Keep your knee pointing the same way as your toes as you rise.
- Stand up fully at the top before you step back down.
Make it easier: use a lower step and no weights.
Make it harder: use a higher box, add weight, or take 3 seconds on the way down.
What to notice: does your knee cave inward as you push up? That’s the same position that strains knees on the hill, so slow down and fix it here first.
3. Single-leg Romanian deadlift (RDL)
This one trains the back of your legs and your balance at the same time. Strong hamstrings and glutes help protect your knees, and the balance work teaches your ankle and hip to make the small corrections that keep you upright on uneven snow.
How to do it
- Stand on one leg with a slight bend in the knee, holding a kettlebell or dumbbell in the opposite hand.
- Hinge at your hips and lower the weight toward the floor while your free leg reaches straight back behind you.
- Go as far as you can with a flat back, usually until your body is close to level with the floor.
- Squeeze your glute to bring yourself back up to standing.
- Do 8 reps on one side, then switch. Aim for 3 sets.
Form cues from our practitioner
- Picture your body as a seesaw: your chest and back leg move together as one line.
- Keep your hips square to the floor. Don’t let the back hip roll open.
- Reach your free arm out to the side for balance, just like in the video.
Make it easier: no weight, and lightly hold a wall or chair with your free hand.
Make it harder: use a heavier weight, or pause for 2 seconds at the bottom.
What to notice: a stretch in the back of your thigh is normal. Pain in your lower back usually means your back is rounding, so lighten the weight and shorten the range.
Your ski season prep plan
Do all three exercises together, two or three times a week, with at least a day off in between. Four to six weeks before your first ski day is ideal, but starting now still beats showing up cold.
| Weeks | Sets × reps per side | Focus |
|---|---|---|
| 1–2 | 2 × 8 | Learn the movements with light or no weight |
| 3–4 | 3 × 8–10 | Add weight and slow down the lowering |
| 5–6 | 3 × 10 | Move to the "make it harder" versions |
| Ski season | 2 × 8, once a week | Keep the strength you built |
Start each session with 5 minutes of easy movement, like a brisk walk, a bike ride or leg swings. If one side is noticeably harder, start every set on that side. Over a few weeks the gap usually closes.
When to get it checked before you hit the hill
A little muscle soreness the day after is part of getting stronger. These are signs it’s worth having someone take a look:
- Sharp or pinching pain in or around the knee during any of these exercises
- A knee that clicks, catches or gives way
- Swelling that shows up after a workout
- One leg that stays much weaker or wobblier than the other after a few weeks
- An old ski injury that never quite felt right
It’s much easier to sort these out in November than in the middle of a powder week. Our team works with skiers every season to find what’s holding them back, build a plan around it, and get them on the hill feeling confident. If you need extra support for an older knee injury, we can also fit you for a ski knee brace.
Book your pre-season assessment →
Or call us at (403) 263-2225. We’re at 639 5th Ave SW in downtown Calgary.
Ski season prep FAQ
How long before ski season should I start training?
Four to six weeks gives your legs time to get noticeably stronger. If opening day is closer than that, start anyway. Even two weeks of practice helps.
Can I do these exercises at home?
Yes. A pair of dumbbells, a kettlebell or a loaded backpack, plus a sturdy step or bench, is all you need.
What are the best leg exercises for skiing?
Single-leg exercises like split squats, step-ups and single-leg RDLs are a great place to start, because skiing loads one leg at a time. Add some balance work and core training as you progress.
How can I prevent knee injuries while skiing?
Building strength in your hips and legs, practising good knee alignment, and making sure your bindings are set correctly for you all help. If you’ve hurt your knee before, a pre-season assessment can flag anything that needs extra attention.
Should I wear a knee brace for skiing?
It depends on your injury history. A brace can help support a knee recovering from a ligament injury. Talk to a practitioner before buying one so it fits your knee and your skiing.
Reviewed by Dr. Shawn Rennick, Action Sports Clinic, Calgary.