4 Ski Exercises to Get You Pumped for the Snow!

Amelia Phillips

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It’s ski season, means you need to get your body ready for the snow!

At least two weeks before you go skiing, follow these four simple ski exercises to prepare your legs and core for the burn that will hit them once you hit the slopes.

Watch the demonstrations in this video blog and print up the attached pdf to take with you as a memory jogger. These exercises are great for many activities, not just skiing. So grab some water, throw on your workout gear and get ready to feel the burn, love the burn!

Download the program here:

Program: 4 ski exercises to get you pumped for the snow (PDF)

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  • Anonymous

    Hi Amelia,

    Great timing! I am going to the snow in four weeks and I just needed a few extra exercises without needing to be an olympic athlete. Great exercises and thanks for the printout.

  • Djstefestef

    Thankyou Amelia! Love the exercises and the new haircut!
    I wish I had done some of this training before spending all last week at the snow, my body is sore all over from some great powder skiing and boarding at Thredbo! Looking forward to some more : )

  • Mark Harris

    Hi there
    Just wanted some advice on knee protection re; wall squats, lunges and bunny hops. Should I start with some weight training first to build my quads and hams up?? I was a ski instructor 20 years ago and after 3 cartilage removals I seem to feel the bones in my knees creeking a little. I pretty well know I cannot enjoy skiing to my potential without some pre season fitness but just find it hard to start up a fitness regimen without worrying about the knees. Any help or assistance please??

  • http://www.ameliaburton.com.au Amelia Burton

    Hi Mark,
    You should definitely listen to your knees when it comes to any leg exercises. Rule of thumb, if it hurts, don’t do it. Warm up is crucial for damaged knees. I always suggest warming up on a machine where your foot is attached to something (closed kinetic chain) for example a bike, X trainer, or rower as opposed to a treadmill.
    I would suggest starting with bodyweight exercises rather than weights. Shallow squats, wall squats and shallow lunges are fine. The deeper you go the more pressure goes through your knees so start shallow and go deeper as your legs strengthen. Never let your knees track beyond the line of your toes (as I explain in the squats) and keep the weight through your heels more than your toes.
    Out of my 4 exercises, the wall squats (shallow to begin) would be the safest, then shallow squats, lunges and bunny hops. Start with wall squats and squats for 4 sessions then put them all together. And don;t forget that rule of thumb! Good luck!

  • rich

    Great advice! thanks for thinking of us with creaky knees! I started with the wall squats and worked up to the squats. I also did some light weight leg extensions to help the progress.

  • Lindy

    What a Great Video, Amelia. Many many thanks. This will help so much in getting us slope prepped. Cheers.

  • http://www.mountainyahoos.com Dee

    Thanks Amelia! If anyone wants to ski USA terrain especially after this great conditioning…check out a ranking of thr top 10 resorts at http://
    It is so helpful…basically it added up to this but the site gives you more info for each one…
    1-Telluride, CO
    2-Aspen, CO
    3-Saint Anton, Austria
    4-Stowe, Vermont
    5-Steamboat Springs, CO
    7-Whistler, Canada
    8-Heavenly Valley, CA
    9-Sun Valley, Idaho
    10-Mammoth Mountain, CA

    It also gives info on best moguls, chutes, and snowboard parks…I love it…enjoy!

  • Elsie

    Thanks Amelia, great advise, this time when I go to the snow I will hopefully be able to ski my best for the full five days:)

  • http://www.12wbt.com tim

    Nice Bunny hops!

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