Winter sports like skiing and snowboarding require significant lower and upper-body strength to maintain proper form, speed, and power. These sports engage all major muscle groups making winter sports conditioning essential for a successful and injury-free season.
During these sports, your glutes, hamstrings, and quads activate constantly to power yourself down the mountain with control and stability. Exercises like squats, deadlifts, and lunges will help strengthen these muscle groups and enhance performance. For example, some deadlift benefits include improved posture, metabolism, and overall functional strength.
Additionally, your upper body and core muscles work during these sports to maintain proper posture, spinal stability, and torso alignment. Incorporating functional movements like push-ups, pull-ups, and Russian twists will improve upper-body strength, stability, and performance during these sports.
In this article, we discuss eleven of the best exercises for optimal winter sports conditioning. Continue reading for instructions on programming this workout, including muscle engagement and activation tips.
Best Exercises For Winter Sports Conditioning
This article leads us through effective exercises to strengthen and condition your muscles for the winter sports season. We’ve chosen the best eleven exercises for optimal results:
- Squat.
- Lunge.
- Deadlift.
- Leg Press.
- Russian Twist.
- Plank.
- Mountain Climber.
- Bodyweight Single-Leg Deadlift.
- Single-Leg Jump.
- Pull-Up.
- Push-Up.
You can perform them as listed or in the order of your preference.
11 Winter Sports Conditioning Exercises
The following exercises for winter sports conditioning target all major muscle groups to strengthen your entire body. You can perform them as listed or in the order of your preference.
Squat
Squats are a beneficial compound exercise that targets all major lower-body muscle groups. They are especially effective for building strength in the quadriceps, glutes, and hamstrings. If you’ve ever been skiing or snowboarding, you have likely felt the burn in these muscles while descending the mountain.
Squats’ benefits highly relate to improved performance during winter sports. The most relevant ones include improving posture, pelvic stabilization, and core strength building. They also develop the glutes and thighs which is necessary for maintaining proper form and reducing lower back strain.
How To Do
- Begin standing with feet shoulder-width apart and arms out straight in front of you.
- Inhale and engage your core.
- Exhale and slowly lower your body while maintaining an upright posture. Focus on keeping your upper back straight and pushing your hips back like sitting on a chair.
- Lower until your knees are fully flexed with your hips at knee level. Hold for one count while squeezing your glutes and quads.
- Inhale as you slowly rise back up to the starting position.
- Repeat for the desired reps and sets.
Tips
- Keep your back straight and core engaged to prevent back injury.
- This exercise requires only bodyweight but you can add weight for a greater challenge. If you choose to add weight, enlist the help of a partner or trainer at the gym.
- Focus on a proper breathing technique. Inhale to engage and lower, exhale as you push back up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Lunge
Lunges are a classic exercise targeting a wide range of lower-body muscles. They strengthen the quadriceps, glutes, calves, and hamstrings. These muscles are all involved during skiing and snowboarding, making the lunge a great addition to your conditioning routine.
The lunge has many benefits including developing the glutes and thighs, improving balance, coordination, and functional lower-body strength. These benefits directly correlate to improved performance in winter sports and maintaining proper technique on the downhill.
How To Do
- Begin standing with your feet hip-width apart and your hands on your hips.
- Inhale and engage your core.
- Step forward with your right foot, lowering the knee to full flexion.
- Hold for a count at the bottom, squeezing the glutes and thigh muscles.
- Exhale as you slowly step back up to the starting position.
- Repeat on the other side. Perform the desired number of reps and sets, maintaining control and stability throughout the movement.
Tips
- Focus on steady movements and core engagement to maintain proper balance and control.
- Add weights for a greater challenge but enlist support if needed to avoid injury and maintain form.
- Keep your back straight a
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Deadlift
The deadlift is a well-known movement in its ability to build functional strength and power. It is straightforward but challenging as it works the major upper and lower-body muscle groups. It primarily strengthens the hamstrings and back which provide full-body support and stability during winter sports.
Studies show the hamstrings can reach 38.1%–65.22% of maximum activation during the Romanian deadlift. This gives an idea of the extent to which the hamstrings are working during this exercise.
How To Do
- Begin standing with your feet shoulder-width apart, chest up, and head facing forward. Your arms should be down at your sides.
- Inhale and engage your core.
- Push your hips back and bend your knees as you hinge forward. Keep your arms extended as you hinge forward to maintain balance and keep your back straight to prevent straining. Your arms should be in front of your shins at the bottom of the movement.
- Hold at the bottom position for a count. Then, squeeze your glutes and hamstrings to bring yourself back up to standing.
- Repeat for the desired number of reps and sets.
Tips
- Your feet should be shoulder-width apart and hips hinging slightly forward.
- Focus on powerfully squeezing the glutes and hamstrings during the upward-lifting phase to achieve optimal results.
- Keep your core engaged with a flat and stable back to reduce the potential for lower back injury or discomfort.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Leg Press
The leg press is another beneficial lower body strength-builder that targets the glutes, quads, and hamstrings. This particular exercise uses a weight machine for increased resistance to elicit maximum muscle fatigue.
The leg press elicits significant power from the glutes and thighs when pushing against the machine to lift the weights. This simulates a similar engagement technique used during downhill skilling or snowboarding to stabilize your hips.
How To Do
- Begin by loading a leg press machine with the appropriate weight for your fitness level.
- Adjust the incline bench to a comfortable position.
- Lay back on the bench with your back flat and spine neutral. Grip the handlebars on either side for stability.
- Place your feet on the footplate. Your legs should be extended, and your knees should be slightly bent.
- Inhale to engage.
- Bend your knees to lower the weight, bringing the plate closer to your body. Continue until your knees are fully flexed.
- Hold here for a count and then exhale to push your legs against the plate lifting the weight back up. Concentrate on squeezing your quads, glutes, and hamstrings.
- Repeat for the desired reps and sets.
Tips
- Ensure to choose a weight that aligns with your fitness level and goals. Start with lighter weights initially until you gain strength to complete the exercise with proper form.
- Keep your back flat on the bench being careful not to round or arch the spine.
- Focus on the mind-muscle connection to squeeze your glutes, hamstrings, and quads during the movement. This will elicit maximum muscle activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Russian Twist
The Russian twist is an excellent workout to add to your winter sports conditioning routine. It maximally targets the obliques which are your side ab muscles. These muscles engage constantly during skiing and snowboarding to stay upright and rotate your torso during turns.
There are many Russian twist benefits including improved core rotational stability and posture. It is a particularly beneficial exercise for increasing functional fitness and core strength while toning your abs.
How To Do
- Sit on the floor with your knees bent.
- Tilt your torso back, keeping your feet on the floor.
- Inhale and engage your core.
- Place your hands together at your chest.
- Exhale and twist to your left side.
- Inhale to return to the center. Exhale and twist to the right side.
Tips
- Keep your legs still, with your feet together and core engaged.
- Focus on squeezing your side abs to encourage proper form and maximize muscle engagement.
- Maintain a neutral neck and spine without rounding your lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Plank
Planks are a beneficial compound bodyweight exercise that works nearly every muscle in your body. They mainly target the core but also strengthen the back muscles, shoulders, legs, and arms. This makes them a very valuable exercise to add to your winter sports conditioning routine.
Planks improve core stability and overall upper-body strength by engaging multiple muscles at once. They are maximally accessible as they do not require any equipment and can be performed anywhere.
How To Do
- Begin lying face down on the floor with your forearms flat and elbows under your shoulders. Your arms should be shoulder-width apart.
- Tuck your toes, inhale, and engage your core.
- Raise your body off the ground to form a straight line from your head to your feet.
- Concentrate on engaging your core and upper body muscles simultaneously.
- Hold the position for a length of time based on your fitness routine and goals.
- Focus on keeping your body straight so your hips don’t drop or raise out of alignment.
- Breathe steadily throughout the exercise.
- Slowly lower back down to the floor to finish.
- Repeat for the desired number of repetitions and sets.
Tips
- Don’t let your hips sag or rise out of alignment with your spine as this can strain the lower back.
- Keep your head in a neutral position to avoid placing stress on your neck.
- Breathe steadily throughout the exercise, being careful not to hold your breath.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–60 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 30–60 seconds |
| Power Training | 3–5 | 30–60 seconds |
Mountain Climber
Mountain climbers are a dynamic movement that elicits power and speed to strengthen your entire body. They engage your arms, shoulders, glutes, and core for an effective compound approach. They can also be utilized as part of high-intensity interval training. This approach spikes the heart rate for a productive workout in a short time.
In addition to cardiovascular benefits, mountain climbers improve full-body agility and coordination, which is crucial during winter sports. They also enhance core and spinal stability, which may contribute to improved posture and balance.
How To Do
- Begin in a high plank position with your palms flat on the ground beneath your shoulders.
- Inhale and engage your core.
- Exhale and drive your right knee upward until it almost reaches your right elbow.
- Hold here for a count, engaging your core and upper body.
- Extend your right leg back behind you to return to the high plank position.
- Repeat the movement on your left side to complete the first repetition.
Tips
- Keep your core engaged during the entire exercise to maintain spinal stability and control.
- Concentrate on steady breathing to optimize your technique and stay focused.
- Don’t rush through the movement and start slowly if needed until you build strength and perfect your form.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Single-Leg Deadlift
The bodyweight single-leg deadlift has similar benefits to the traditional deadlift as it effectively builds functional strength and power. It adds a challenge by requiring you to perform the movement on one leg. This exercise strengthens the hamstrings, glutes, and quads and improves the dynamic balance required during winter sports.
The movement replicates one you might follow when downhill skiing which is an added benefit to winter sports conditioning. It enhances your ability to perform dynamic resistance exercises on one leg which improves coordination and balance.
How To Do
- Begin standing with one foot flat on the ground and the other raised slightly. Your back should be straight and strong and your arms down at your sides.
- Inhale and engage your core.
- Hinge forward on your standing leg with your opposite arm raised out in front of you. Your back leg should extend out behind you.
- Keep your spine neutral with your arm extended to maintain balance and avoid straining the lower back.
- Hold at the bottom for a count. Then, squeeze your glutes and hamstrings to bring yourself back up to standing.
- Repeat for the desired number of reps on that side and then switch sides.
- Continue on both sides for the desired reps and sets.
Tips
- Keep a flat back throughout the movement to avoid straining the spine.
- Focus your gaze on a stationary point in front of you to help stay balanced and steady.
- Your movements should be slow and controlled without rushing or using momentum to complete the exercise.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Single-Leg Jump
Single-leg jumps are another dynamic movement that combines power and speed to build muscle strength, coordination, and agility. They focus on lower-body strength while activating the glutes, thighs, and calves but also engage the core for trunk stabilization. They use explosive movements to increase the heart rate maximizing workout gains.
Single-leg jumps benefit winter sports conditioning as they use a similar movement you might follow while skiing. They challenge your balance to jump on one leg which also improves muscular balance. Like mountain climbers, they also enhance core and spinal stability for posture improvements.
How To Do
- Begin in a runner’s stance with one foot on the floor and the other lifted slightly behind you. Your arms should be raised at your sides for balance.
- Inhale and engage your core for stability.
- Exhale and drive the knee of your back leg forward while jumping up on your grounded leg.
- Your arms should move alongside your body as if you were jogging in place.
- Inhale to come back down and return to the starting position. Repeat for the desired reps on that side.
- Switch sides and perform the movement on the other side for the desired number of reps.
- Continue on both sides for the intended number of sets.
Tips
- Maintain a straight, strong back with your core engaged to protect your lower back and spine.
- Focus on activating your glutes, thighs, and calves throughout the movement to maximize muscle tension.
- Focus on driving your back knee forward and up with power to reach a full range of motion. This will stretch and strengthen the joint to improve joint mobility and flexibility.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
The pull-up is a challenging bodyweight exercise that primarily targets the largest back muscle. It also improves posture for a strong, stable back, which is crucial during winter sports.
This is a valuable and convenient exercise for eliciting back muscle hypertrophy. It provides targeted intensity on your back muscles without requiring much assistance from surrounding muscles. This creates an effective strength-building stimulus using only body weight.
How To Do
- Begin by standing in front of a high, sturdy bar that will support your weight.
- Grasp the bar with an overhand grip, palms facing forward. Your grip should be about shoulder width and your arms extended with a slight bend in the elbow.
- Let your feet hang and cross your ankles to avoid swinging your legs.
- Inhale and engage your core.
- Exhale to pull yourself up to the bar. Continue until your chin reaches above the bar, and hold for a second.
- Focus on squeezing your back and upper arms during the full range of motion.
- Inhale to slowly lower back down to the starting position.
Tips
- Maintain a neutral spine with your core engaged to avoid straining the lower back.
- If you need to modify at first, try using a weight-assisted pull-up machine. Do this until you gain the strength to perform the full exercise without modification.
- Hold at the top of the movement and squeeze the lats, enhancing the mind-muscle connection for optimal results.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Push-Up
Push-ups target your shoulders, arms, and chest while simultaneously engaging the core and spine to maintain stability and control. They are an excellent winter sports conditioning exercise as these muscles activate during skiing and snowboarding to maintain upper-body stability.
These muscles also engage during functional tasks like lifting heavy objects, throwing balls, and reaching your arms across your body. Pushups improve upper-body functional performance, tone the shoulders and arms, and enhance joint stability.
How To Do
- Begin in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground.
- Your legs should be straight back behind you, forming a line with your body from your head to your feet.
- Inhale to engage your core.
- Exhale as you slowly lower your chest down to the ground, flexing your elbows to 90 degrees.
- When your chest reaches the floor, hold for a count and concentrate on squeezing your shoulder blades together.
- Inhale to lift back up to the starting position.
Tips
- Avoid straining your neck and keep your back flat. This increases shoulder and core engagement and reduces strain on the upper spine.
- Keep your upper arms steady, and only move your forearms during the lowering phase.
- Use a modified variation (knees on the ground), if necessary, until you gain strength. This ensures you maintain proper form and protect the lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Skiing And Snowboarding Prep Workout Routine
Below is a sample winter sports conditioning regimen for a strength training focus. We’ve included the recommended sets and reps for optimizing your workout.
Warm up for 10–15 minutes with jumping jacks and dynamic stretching to prep the muscles and increase the heart rate. Additionally, cool down with 5–10 minutes of walking and static stretching to lower the heart rate and stretch the muscles.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Single-Leg Jumps | 3–5 x 4–6 | 1 minute |
| Mountain Climbers | 3–5 x 4–6 | 1 minute |
| Squats | 3–5 x 4–6 | 1 minute |
| Lunges | 3–5 x 4–6 | 1 minute |
| Pull-Ups | 3–5 x 4–6 | 1 minute |
| Push-Ups | 3–5 x 4–6 | 1 minute |
| Russian Twists | 3–5 x 4–6 | 1 minute |
Benefits Of Winter Sports Conditioning
Below are some primary benefits you can expect to achieve when programming our winter sports conditioning workout into your routine.
Builds Strength
Muscle strength refers to the function of the muscles against resistance as a stimulus. When working against resistance, the body adapts to become stronger.
The muscles used during skiing and snowboarding are prime movers in many lower-body exercises and daily tasks requiring lifting, jumping, walking, and climbing. These exercises utilize compound movements to strengthen your lower body, back, and core.
To achieve maximum results, consistently perform this routine using progressive overload. This refers to gradually increasing the intensity and/or volume as you gain strength to enable continued training progress.
Improves Joint Stability
Many of the exercises discussed improve joint range of motion by targeting multiple joints simultaneously. They encourage using a full range of motion for the prime movers. This can benefit joint stability by encouraging muscle lengthening.
Winter sports require significant joint stability in your knees, hips, and shoulders to avoid injury and maintain form and control. Focus on bringing these muscles through the full range of motion during movements like the single-leg jump, squat, and pull-up. This encourages a lengthening of the targeted joints, thus improving stability.
Enhances Athletic Performance
Enhanced athletic performance is highly influenced by adequate muscular endurance. This refers to the ability of your muscles to properly perform exercises for longer durations with power and control. Joint range of motion, muscle strength, and coordination improve with increased muscular endurance which correlates to better performance in winter sports.
Using targeted resistance during these exercises will strengthen your muscles and increase their ability to handle more challenging training loads. This translates to enhanced performance and skill when skiing and snowboarding.
Other Tips To Prep For Skiing And Snowboarding
- As mentioned, program a warm-up before the workout to prep your joints and muscles. Additionally, perform a cooldown post-workout to lower your heart rate and stretch your muscles.
- Start with lower resistance and gradual movements to focus on your form until you are comfortable.
- Use a full range of motion on the target muscles to improve mobility and flexibility.
- Focus on connecting to the active muscle during each exercise. Contract and stretch each target muscle group to achieve maximum activation and optimize results.
- Ensure you engage the core throughout each exercise to encourage trunk stabilization, reduce lower back pain, and improve posture.
- Use controlled movements and avoid swinging or using momentum at any point during the exercise.
- If you experience joint or lower back pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
Conclusion
Exercises for winter sports conditioning are essential to prepare for a healthy, successful season. In addition to encouraging muscle growth and building strength, these exercises have multiple other functional and health benefits. They improve joint flexibility and mobility and will enhance muscular endurance for better athletic performance.
Most of these exercises use a compound approach to target multiple muscles at once. This builds a comprehensive routine and enhances muscle hypertrophy by working the muscles through their full range of motion.
Follow our guide to program your best winter sports conditioning routine for the upcoming season!
Frequently Asked Questions
Exercising is sometimes harder in winter as your muscles require more time to warm up in the cold weather. Ensure to conduct an adequate warm-up before outdoor winter sports to prep and loosen the muscles to avoid injury.
There are multiple conditioning methods in athletics depending on your sport and fitness level. The exercises discussed provide a comprehensive approach for strengthening the muscles used during winter sports. They employ both strength and power-based training for optimal results.
The frequency of performing these workouts depends on your current fitness level and goals. However, we recommend doing these workouts 3–4 times a week leading up to the winter sports season.
It generally takes 4–6 weeks to see initial results from a strength training program. Therefore, we recommend starting conditioning about a month before ski season starts. This allows enough time for the target muscles to build baseline strength.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
