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Several skiers on snow-covered ski slope surrounded by fir trees under clear blue sky

Stöten Magazine

Physiotherapist's top 3 training tips for skiers

Woman standing on ski slope with helmet and skis in hand in front of a mountain landscape.

Do your muscles get tired after just a few runs and you feel you need to strengthen your body to cope with a full day on the slopes? Or maybe you just want to maintain your skiing muscles during the summer months? Whatever your goal, we all benefit from exercise, especially if you're going to cope with the physical demands of skiing. Here, national team physiotherapist Towe Söderlund shares her best exercises for a strong and sustainable body - on and off the slopes.

Exercise 1: Split squat - for stronger skier legs

  1. Stand with one foot forward and the other back, with your feet as wide as if you were wearing skis. Imagine that you are standing “on rails”.
  2. Lower your hips and buttocks straight down between your feet with your upper body firmly upright. Make sure that the front knee does not fall in by pressing it slightly outwards. This will also automatically engage your glutes and get the most out of the exercise.
  3. Work slowly up and down 10 times, then switch legs. Repeat 3 times on each side.
Woman in pink tracksuit jacket doing lunges indoors in a hotel environment with ski motifs on the walls.
Woman in pink tracksuit jacket doing lunges indoors in a hotel environment with ski motifs on the walls.

Exercise 2: Hip lift - for a stronger bum

  1. Using a chair or similar, lie on the floor in front with one leg on the seat of the chair.
  2. Lift your bum and raised leg straight up with hips parallel throughout the movement.
  3. Work slowly up and down 10 times, then switch legs. Repeat 3 times on each side.
Woman doing hip lift with her feet on armchair in hotel environment with ski pictures on the walls.
Woman doing hip lift with her feet on armchair in hotel environment with ski pictures on the walls.
Woman doing hip lift with her feet on armchair in hotel environment with ski pictures on the walls.

Exercise 3: Single-leg press - for a stronger stomach

  1. Lie on your back with your legs up in the air. Bend your knees to a 90 degree angle as if you were sitting on a chair.
  2. Lower one leg at a time and touch the floor with your heel. Make sure to keep your back in a neutral position throughout the movement by tensing your stomach.
  3. Work slowly with alternating legs 20 times in total. Then repeat 3 times with a short rest in between each round.
Woman doing a one-legged hip lift on the floor in a hotel environment with ski motifs on the walls.
Woman doing a one-legged hip lift on the floor in a hotel environment with ski motifs on the walls.
Woman doing a one-legged hip lift on the floor in a hotel environment with ski motifs on the walls.

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