Get Ready for the Ski Season: 5 Exercises to Get Strong and Prevent Injuries for Backcountry Skiing

Introduction

Backcountry skiing demands strength, endurance, and balance. Whether you're skinning uphill or skiing down in deep powder, your body needs to be in top shape to avoid injuries. Below are five key exercises that will help you build the muscle and stability required for a strong ski season. Incorporate these into your routine, and you’ll be better prepared to handle the physical challenges that come with the backcountry.

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5 Exercises for Backcountry Skiing

1. Squats

Squats are essential for building leg strength, especially in your quads, hamstrings, and glutes. These muscles are vital for maintaining stability while skiing, both on the ascent and descent.

• How to do it: Stand with your feet shoulder-width apart. Lower your hips down and back as if you’re sitting into a chair. Keep your chest up and knees tracking over your toes. Then push through your heels to return to standing.
• Reps and Sets: 3 sets of 8-12 reps
• Pro Tip: Don't go too heavy. Don't go to deep.

2. Weighted Lunges

Lunges improve balance, coordination, and strength in your legs and core, mimicking the movements you’ll use while skinning uphill and skiing in deep snow. Adding weight helps build extra power for steep terrain.

• How to do it: Start standing with feet hip-width apart, holding a weight in each hand. Step one foot forward and lower into a lunge until both knees are bent at 90 degrees. Push through the front foot to return to standing, then switch legs.
• Reps and Sets: 3 sets of 8-10 reps per leg
• Pro Tip: Keep your core engaged to maintain balance and stability during the exercise.

3. Russian Twists

Core strength is critical for stability in backcountry skiing. Russian twists target your obliques and abs, helping you maintain control in unpredictable terrain.

• How to do it: Sit on the floor with your knees bent and feet flat. Lean back slightly and hold a weight or medicine ball in front of you. Twist your torso to one side, bringing the weight to the ground, then twist to the other side.
• Reps and Sets: 3 sets of 20-30 twists (10-15 per side)
• Pro Tip: To increase difficulty, lift your feet slightly off the ground while twisting.

4. Stair Machine

Endurance is just as important as strength when it comes to backcountry skiing, especially for long ascents. The stair machine is a great way to build leg strength and cardiovascular endurance at the same time.

• How to do it: Set the stair machine to a moderate or challenging pace. Focus on maintaining good form by stepping down through your heels and engaging your glutes and hamstrings.
• Duration: 2x intense sets of 5 minutes.
• Pro Tip: Gradually increase the intensity by speeding up or adding time as your fitness improves.

5. Sled: Push & Pull

Sled exercises are fantastic for building strength in your quads, hamstrings, glutes, and core—exactly the muscles you need for uphill skinning and deep powder skiing.

• How to do it (Push): Load the sled with moderate weight. Stand behind it with your hands on the bars and push it forward by driving through your legs.
• How to do it (Pull): Attach a harness or rope to the sled. Walk backward while pulling it, using your legs and core to control the movement.
• Reps and Sets: 3-5 sets of 20-30 meters (both push and pull)
• Pro Tip: Focus on explosive power when pushing the sled, and controlled, steady steps when pulling it.

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Conclusion

Training your body for backcountry skiing isn’t only about building strength to enjoy the day. It’s also about preventing injuries, especially in the knees, which is very common. These five exercises target the key muscles and movements you’ll rely on during your ski days, and should work as a base to be prepared. Add them to your routine, and you’ll be ready to tackle the backcountry with confidence and reduce your risk of injury.