Training Blog · Ski dryland
The 10 best dryland exercises for skiers.
The short answer
The best dryland exercises for skiers train the legs to absorb force under control, on one leg, in a low position, while the trunk stays stiff. My top ten are the rear-foot elevated split squat, tempo goblet squat, Romanian deadlift, lateral lunge, skater bound, wall sit, Copenhagen plank, Pallof press, step-down, and ski erg intervals. Do them two to three times a week for eight weeks before you click in.
I get asked this every fall, usually by someone who just booked a season pass and remembered their legs exist. Here is the list I actually use with athletes, from World Cup racers to Reno locals who want to ski Mt. Rose from first chair to last without their quads quitting by 11 AM. Every exercise earns its spot because it trains something skiing demands: braking force, single-leg control, lateral power, and a trunk that does not fold when the snow gets choppy.
If you want the full periodized plan, read my 8-week preseason ski conditioning plan. This post is the exercise library behind it.
Lower body strength: the foundation
Skiing is mostly eccentric work. Your quads and glutes are lengthening under load as you resist the hill. Train that on purpose with a slow lowering phase.
- 1. Rear-foot elevated split squat. The single best ski exercise I know. It loads one leg at a time in a deep knee bend, close to what your outside leg does in a turn. 3 to 4 sets of 6 to 8 per leg, 3 seconds down.
- 2. Tempo goblet squat. Hold a kettlebell at your chest, lower for 4 seconds, pause 2 seconds at the bottom. It builds the position you hold in a tuck or in moguls. 3 sets of 6 to 8.
- 3. Romanian deadlift. Strong hamstrings and glutes help keep you centered over your skis and support the knee. 3 sets of 8, slow on the way down.
Lateral strength and power
Skiing happens side to side, but most gym programs live front to back. Add frontal plane work so your hips can push and catch laterally.
- 4. Lateral lunge. Sit into one hip with the other leg straight, foot flat. It strengthens the adductors and glutes that control edge angle. 3 sets of 6 per side.
- 5. Skater bound. Jump sideways off one leg, land softly on the other, stick it for 2 seconds. Start with the stick, then add rhythm once landings are quiet. 3 to 4 sets of 5 per side.
Endurance and control
Strength gets you through one turn. These get you through a long top-to-bottom run at Palisades or a full afternoon of laps on the Northstar express chairs.
- 6. Wall sit with variations. Old school for a reason. Build to 60 to 90 seconds, then add a heel lift or a single-leg shift. 3 rounds.
- 7. Step-down. Stand on a box, slowly lower one heel to touch the floor, return. Watch your knee stay over your middle toes. It trains knee control under fatigue, a theme I cover in how to reduce knee injury risk skiing. 3 sets of 8 to 10 per leg.
- 8. Ski erg intervals. The ski erg trains the double pole pattern and pushes your conditioning without pounding your knees. Try 8 rounds of 30 seconds hard, 60 seconds easy. Every evaluation at our gym includes a 250m ski erg test so you have a baseline.
Trunk stiffness
A stiff trunk lets your legs work independently of your upper body. That is what good skiers look like: quiet hands and chest, busy legs.
- 9. Copenhagen plank. A side plank with your top leg on a bench. It hammers the adductors and lateral trunk together. Start with the knee on the bench, 3 sets of 15 to 20 seconds per side, then progress to the foot.
- 10. Pallof press. Stand side-on to a cable or band and press it straight out without letting it rotate you. Anti-rotation is what keeps you stacked when one ski catches. 3 sets of 10 per side.
A sample dryland week
Here is how I would put the ten together for a recreational skier with two to three days to train. Rest at least one day between the strength days.
| Day | Session |
|---|---|
| Monday | Strength: split squat, Romanian deadlift, lateral lunge, Copenhagen plank |
| Wednesday | Power and conditioning: skater bounds, step-downs, ski erg intervals, Pallof press |
| Friday | Strength and endurance: tempo goblet squat, wall sits, step-downs, Copenhagen plank |
| Weekend | Easy aerobic work: a hike or bike ride, ideally at elevation |
Progress by slowing the tempo and adding load before you add volume. If your knees, hips, or back hurt during any of these, stop and get assessed rather than pushing through.
How we coach it in Reno
At Performance EDU Fitness our coaches hold the CSCS and build these exercises into a plan based on what your body actually does, not a template. I spent years as head strength coach for the U.S. Disabled Ski Team and trained through EXOS, and the lesson that stuck is simple: the exercise list matters less than how well each skier owns each position. Whether you ski the steeps at Kirkwood, groomers at Heavenly, or night laps at Diamond Peak and Sugar Bowl, the fundamentals are the same.
Want coaching through the whole season? See our strength and conditioning program for skiers. Youth racers 9 and up train through AthleteEDU.
Quick answers
What is the single best dryland exercise for skiing?
The rear-foot elevated split squat with a slow lowering phase. It trains single-leg strength in a deep knee bend, which is close to what your outside leg does in every turn.
How often should skiers do dryland training?
Two to three sessions a week for about eight weeks before the season, then one to two shorter sessions a week once you are skiing regularly to hold onto your strength.
Can I do dryland training at home?
Yes. Split squats, lateral lunges, wall sits, step-downs, skater bounds, and Copenhagen planks need little or no equipment. A gym adds load, a ski erg, and coaching on your positions.
Performance EDU Fitness, 3000 Airway Drive Suite 175, Reno NV 89502. (775) 300-3947. Hours: Monday to Friday 5 AM to 6 PM, Saturday 7 to 11 AM.
Find out which of the ten you need most.
Our Movement Evaluation is 60 minutes and $125. It includes a 250m ski erg test and a scorecard that shows your strengths and gaps, and we re-test every 8 to 12 weeks so you can see progress before and during the season.
