Strength that earns its place
for Skiing & snowboarding.

Start with the big patterns

Squat and split-squat strength, trunk control and ankle mobility are useful preparation. In the weight room, use controlled repetitions and a range you can own before adding load.

Three useful choices for skiing & snowboarding

Goblet squat trains quadriceps with glute support. Train knee extension and leg strength across a comfortable range. Supported split squat trains quadriceps and glutes; hip stabilizers assist. Build practical leg strength for getting up, climbing and daily tasks. Lateral band step trains gluteus maximus and hip stabilizers. Build hip extension strength for standing, stepping and carrying.

How to progress

Begin with about two challenging sets per move twice weekly. Add repetitions or a little load as technique and recovery allow. Training close to failure is not required on every set, and the best schedule is the one you repeat.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Goblet squat

Quadriceps with glute support. Sit between the hips and stand through the whole foot.

FULL TECHNIQUE GUIDE ↗

Supported split squat

Quadriceps and glutes; hip stabilizers assist. Use a wall or rail for balance; lower vertically and press through the front foot.

FULL TECHNIQUE GUIDE ↗

Lateral band step

Gluteus maximus and hip stabilizers. Take controlled side steps with soft knees.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two leg-strength days and one longer aerobic session in the weeks before the trip. Build steady aerobic capacity before a trip and progress time on snow gradually.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Edging, turns and terrain safety require on-snow teaching, not gym imitation. A first long mountain day can be fatiguing; plan breaks, hydration and easier days.