Ski Prep
& Pre-Ski Conditioning

Skiing asks your legs to hold a bent-knee position for hours, absorb bumps, and edge from side to side — on terrain your body isn’t used to. Do nothing beforehand and the quads fatigue fast, your technique falls apart, and that is exactly when the knee and back injuries happen. The good news: a few weeks of simple leg, core and balance work builds the strength and control that protect those joints. Start 4–6 weeks out, three short sessions a week, and you’ll ski stronger from the first run.

#01 Wall Sit

1. Stand with your back flat against a wall, feet about 50 cm out.
2. Slide down until your knees are bent toward 90° (or as far as is comfortable), thighs working.
3. Hold, keeping your knees over your ankles and your back on the wall.
4. Build from 20 seconds toward 60; do 3 holds.

#02 Squats

1. Stand with feet shoulder-width, toes slightly out.
2. Sit your hips back and down as if reaching for a chair, chest up.
3. Lower to a comfortable depth, then drive up through your heels.
4. Do 10–15, for 3 sets. Add a slow 3-second lower as you progress.

#03 Lateral Lunges

1. Stand tall, feet together.
2. Step wide to the right, bending the right knee and sitting the hip back; keep the left leg straight.
3. Push back to the start and step to the left.
4. Do 8–10 each side, 2–3 sets.

#04 Single-Leg Balance

1. Stand on one leg, knee soft, near a wall for safety.
2. Hold 30 seconds while staying tall and steady.
3. Progress by closing your eyes, or standing on a cushion.
4. Do 2–3 holds each leg.

#05 Glute Bridge

1. Lie on your back, knees bent, feet flat, hip-width apart.
2. Press through your heels and lift your hips until your body is a straight line from knee to shoulder.
3. Squeeze the glutes at the top, then lower slowly.
4. Do 12–15, for 3 sets.

#06 Plank

1. Rest on your forearms and toes, elbows under your shoulders.
2. Hold a straight line from head to heels; don’t let the hips sag or pike.
3. Breathe steadily and keep the stomach gently braced.
4. Build from 20 seconds toward 45; do 3 holds.

• Warm up before the first run — a few squats and leg swings at the top beat launching in cold.
• Most injuries happen late in the day. When your legs are done, stop — one more tired run is where it goes wrong.
• Hydrate and fuel. Altitude and cold hide how hard you’re working.
• Ski the terrain you can control. Fatigue plus a run above your level is the classic combination.

This guide is for general guidance only and does not replace professional medical advice. If a knee is swollen or gives way, or a back pain is severe, get it assessed before you travel.

Want to be sure you’re slope-ready? Book a pre-ski check.