Strength Training for Skiing: 5 Effective Exercises

The best strength-building exercises to prepare for skiing, to minimize injuries and ensure optimal performance on the slopes.

Time

25 minutes
5 exercises

For stable knees while skiing

Front Squat

Stand on the SUPER BAND with your feet hip-width apart. Place the other end on your shoulders. Cross your hands. Keep your upper body upright. Bend your knees as deeply as possible. Return to the starting position.

There’s a saying: Skiing is “skiing on your knees.” Squats are an absolute must in your strength training routine.

Product

Super Band

Repetitions

3 x 15

Body part

Lower Body, Glutes, Thigh, Lower legs

Training Goals

For strong glutes, thighs, and back muscles while skiing

Sumo Deadlift

Start in an upright, wide stance. Place your feet on the SUPER BAND. Bend your upper body straight forward and grasp the band. Actively pull the band backward while rotating your upper arms outward.

Straighten your upper body by extending your hips and squeeze your glutes at the top of the movement.

Keep your head in line with your spine throughout the entire exercise.

The Sumo Deadlift targets the glutes, the back of the thighs, and the back (posterior chain)—all muscles that are crucial for skiing.

Product

Super Band

Repetitions

3 x 15

Body part

Upper Body, Lower back, Lower Body, Glutes, Thigh

Training Goals

For strong and stable core and glute muscles while skiing

X-Band Walk

Stand on the SUPER BAND and grip it with both hands crossed. Stand upright and bend your hips slightly forward. Actively pull the band toward you. Take small steps to the side while maintaining tension in the band at all times.

X-Band Walks are ideal for your pre-ski training to strengthen your core and gluteal muscles simultaneously.

Product

Super Band

Repetitions

3 sets of 15

Body part

Upper Body, Shoulders, Upper Back

Training Goals

For greater core stability during rotations while skiing

Rowing in a side plank

Secure the SUPER BAND at knee height. Get into a side plank position. Grab the end of the band with your free hand. Pull it close to your body and bring it back to the front.

This exercise helps build your core’s anti-rotational strength, which is especially important when skiing. If the exercise is too challenging, keep your knees on the ground while in the side plank position.

Product

Super Band

Repetitions

3 sets of 15

Body part

Upper Body, Upper Back

Training Goals

For full-body stability while skiing

Bird Dog

Start on all fours and wrap the SUPER BAND around your foot. Grasp the other end of the band with your opposite hand. Lift your leg and arm simultaneously. Return to the starting position.

In the starting position, your knees should be below your hips and your hands below your shoulders. Maintain core tension throughout the exercise and avoid arching your back.

Product

Super Band

Seconds

3 x 15

Body part

Upper Body, Shoulders, Lower back, Lower Body, Glutes

Training Goals