- Tall spine — the leg moves, the torso doesn't
- Grow the range gradually
- Breathe easy, stay loose
Avoid: Rocking the torso to fake extra range.
How to do it
Opens the hips through the range you'll load later and wakes up single-leg balance.
- Stand tall beside a wall with one hand on it for balance.
- Swing the outside leg forward and back like a pendulum, letting the range grow each rep.
- Keep the standing knee soft and the torso still.
Works Hip flexors, Hamstrings · also Glutes, Abs
Watch a demo- Knees track over toes
- Whole foot on the floor
- Chest proud on the way up
Avoid: Knees caving in or heels lifting at the bottom.
How to do it
Grooves the squat pattern and warms knees and hips before loading.
- Feet shoulder-width, toes turned out slightly.
- Sit hips back and down between your heels, reaching arms forward.
- Go as deep as you can with a neutral spine, then drive up through mid-foot.
Works Quads, Glutes · also Adductors, Abs
Watch a demo- Sit back, not just sideways
- Straight leg, flat foot
- Chest up, hands together in front
Avoid: Knee shooting forward past the toes instead of the hips sitting back.
How to do it
Trains strength and mobility in the frontal plane — the side-to-side loading of every edge change.
- Start with feet wide, toes pointing forward.
- Shift your hips back and over one foot, bending that knee while the other leg stays straight.
- Keep both feet flat, then push back to center and alternate.
Works Adductors, Glutes, Quads · also Hamstrings
Watch a demo- Push through your heels
- Ribs down — don't arch
- Squeeze hard at the top
Avoid: Over-arching the lower back to get the hips higher.
How to do it
Switches on the glutes so they — not your lower back — drive the hip work that follows.
- Lie on your back, knees bent, feet flat and hip-width near your glutes.
- Brace, then squeeze your glutes to lift hips until knees, hips and shoulders line up.
- Hold one second at the top, lower with control.
Works Glutes · also Hamstrings, Lower back
Watch a demo- 3 seconds down — own the descent
- Spread the floor with your feet
- Bell stays glued to your chest
Avoid: Letting the bell drift forward and rounding the upper back.
How to do it
Builds the quad strength that holds a low, stable ski stance through long turns.
- Hold the kettlebell by the horns at your chest, elbows pointing down.
- Feet shoulder-width, toes slightly out. Brace your core.
- Lower for a slow 3-count, elbows tracking inside the knees.
- Pause briefly at the bottom, then drive up hard.
Works Quads, Glutes · also Adductors, Abs, Upper back
Watch a demo- Front foot does the work
- Slight forward lean is fine — keep the spine long
- Front knee tracks over the second toe
Avoid: Standing too close to the bench, which drives the front knee far past the toes.
How to do it
Single-leg strength and balance under load — the closest gym analog to an outside ski taking a hard turn.
- Stand a long stride in front of a couch or chair; rest the top of your rear foot on it.
- Hold dumbbells at your sides. Most of your weight is on the front foot.
- Lower straight down until the front thigh is about parallel, rear knee near the floor.
- Drive through the front heel to stand. Finish all reps, then switch legs.
Works Quads, Glutes · also Adductors, Hamstrings, Abs
Watch a demo- Hips stay square to the floor
- Long line from head to back heel
- Reach the back heel to the wall behind you
Avoid: Opening the hip of the free leg toward the ceiling.
How to do it
Builds hip stability and posterior-chain strength on one leg — key for staying balanced over a shifting ski.
- Stand on one leg, kettlebell in the opposite hand, standing knee soft.
- Hinge at the hip, sending the free leg straight back as the torso tips forward.
- Lower until you feel a strong hamstring stretch, then squeeze the glute to stand.
Works Hamstrings, Glutes · also Lower back, Abs, Adductors
Watch a demo- Land quiet, like a cat
- Knees stay out on landing
- Quality over speed — stick each one
Avoid: Landing stiff-legged or with knees collapsing inward.
How to do it
Explosive power plus — more importantly — practice absorbing landings, like soaking up a mogul or a drop.
- Drop into a quarter-to-half squat, arms swung back.
- Explode up, swinging the arms overhead.
- Land softly through the balls of the feet into the next squat. Reset if you lose quality.
Works Quads, Glutes, Calves · also Hamstrings, Abs
Watch a demo- Stick it — one beat of stillness
- Land on a bent knee, hips back
- Swing the arms for momentum
Avoid: Rushing so the landings turn into wobbly touch-and-gos.
How to do it
Lateral power and single-leg landings — the most ski-specific plyometric there is.
- Stand on one leg, slightly bent.
- Bound sideways off that leg, landing on the other.
- Stick the landing for a beat, free leg swinging behind, then bound back.
Works Glutes, Quads, Adductors · also Calves, Obliques
Watch a demo- Breathe — long exhales
- Lower back stays on the wall
- Relax shoulders and jaw
Avoid: Holding your breath, or letting knees drift past the toes.
How to do it
The classic ski-burn builder — isometric quad endurance for long, low runs.
- Back flat against a wall, walk your feet out and slide down until thighs are about parallel.
- Knees over ankles, weight in your heels.
- Hold, breathing steadily. Arms forward like you're holding poles.
Works Quads · also Glutes, Adductors
Watch a demo- Tuck the pelvis — the stretch should be in the hip, not the back
- Long exhales
- Pad the back knee if you need to
Avoid: Arching the low back instead of tucking the pelvis.
How to do it
Undoes the tight hip flexors that a flexed ski stance creates.
- Step into a long lunge and lower the back knee to the mat.
- Tuck the tailbone slightly and shift hips forward until you feel the front of the back hip stretch.
- Reach both arms up, ribs down. Breathe and soften deeper.
Works Hip flexors, Quads · also Abs
Watch a demo- Flex the front foot to protect the knee
- Hips level — prop a pillow under if needed
- Melt with each exhale
Avoid: Forcing depth when the front knee complains — bring the foot closer to the hip.
How to do it
Releases deep hip rotators that work overtime keeping the knees aligned on skis.
- From hands and knees, bring one knee forward behind the same-side wrist, shin angled across the mat.
- Slide the back leg straight behind you, top of the foot down.
- Square the hips and fold forward over the front shin as far as is comfortable.
Works Glutes · also Hip flexors, Lower back
Watch a demo- Breathe into the back ribs
- Let the hips sink
- Arms long and heavy
Avoid: Rushing it — this is the recovery.
How to do it
Decompresses the spine and lets the heart rate settle.
- Kneel, big toes together, knees wide.
- Sit back toward your heels and walk your hands forward.
- Rest your forehead down and breathe into your back.
Works Lower back, Lats · also Glutes, Shoulders
Watch a demo- Legs as straight as is comfortable
- Brace hard in the plank
- Small hand steps
Avoid: Letting the hips sag at the plank.
How to do it
Full-body warm-up — hamstrings, shoulders and core in one move.
- Stand, fold forward and put your hands on the floor (bend knees as needed).
- Walk the hands out to a high plank, shoulders over wrists.
- Walk the hands back to your feet and roll up to standing.
Works Hamstrings, Shoulders, Abs · also Chest, Calves
Watch a demo- Balance a glass of water on your back
- Reach long, not high
- Push the floor away
Avoid: Rotating the hip open as the leg lifts.
How to do it
Builds the cross-body stability that keeps the trunk quiet while limbs work.
- Hands under shoulders, knees under hips.
- Reach one arm forward and the opposite leg back until both are level with the torso.
- Pause two seconds, return without wobble, switch.
Works Abs, Glutes · also Lower back, Shoulders
Watch a demo- Arms stay straight
- Shoulders away from ears
- Slow and controlled
Avoid: Bending the elbows — this is a shoulder-blade move only.
How to do it
Teaches the shoulder blades to set before you pull — healthier shoulders, stronger pull-ups.
- Hang from the jugs of the hangboard with straight arms.
- Without bending the elbows, pull the shoulder blades down and back so your body rises an inch.
- Pause, then slowly return to a full hang.
Works Lats, Upper back · also Grip & forearms, Traps
Watch a demo- Lead with the chest
- Elbows drive down to your back pockets
- Slow lowering builds strength fastest
Avoid: Kipping or cutting the range short at the bottom.
How to do it
Upper-body pulling strength for pole plants, hiking packs and getting up off the snow.
- Hang from the largest edges or jugs, hands about shoulder-width.
- Set the shoulders, brace the core, and pull your chest toward the board.
- Lower for a slow 2–3 count to a full hang.
Works Lats, Biceps · also Upper back, Grip & forearms, Abs
Watch a demo- Squeeze glutes — body like a board
- Elbows 45°, not flared
- Full range every rep
Avoid: Hips sagging or the head poking forward.
How to do it
Pressing strength and a moving plank — trunk stiffness that transfers to everything.
- High plank, hands just wider than shoulders, body in one line.
- Lower as one unit until your chest nearly touches the floor, elbows at about 45°.
- Press the floor away to the top.
Works Chest, Triceps · also Shoulders, Abs
Watch a demo- Flat back — chest proud
- Pull elbows to hips
- Pause and squeeze at the top
Avoid: Jerking the weight with the hips or shrugging toward the ears.
How to do it
Balances all the pressing and builds the upper back that keeps your posture tall in a tuck.
- Dumbbells in hand, hinge forward to about 45° or lower with a flat back, knees soft.
- Row the dumbbells toward your hip pockets.
- Squeeze the shoulder blades together, then lower under control.
Works Upper back, Lats · also Biceps, Lower back, Hamstrings
Watch a demo- Squeeze the down-side glute
- Ribs stay down — no leaning back
- Punch the ceiling
Avoid: Arching the lower back to finish the press.
How to do it
Overhead strength with a built-in anti-extension and hip-stability challenge.
- Half-kneel: down knee under hip, front foot flat. Kettlebell racked on the down-knee side.
- Squeeze the glute of the down leg and brace.
- Press straight overhead until the bicep is by your ear. Lower back to the rack.
Works Shoulders · also Triceps, Abs, Obliques, Glutes
Watch a demo- Hips don't rotate
- Wide feet for a stable base
- Push the floor away with the support hand
Avoid: Twisting the hips to heave the weight up.
How to do it
Anti-rotation core strength — resisting twist like your trunk does against the skis.
- High plank with hands on dumbbells, feet wider than hip-width.
- Row one dumbbell to your hip while the hips stay square to the floor.
- Set it down softly and alternate.
Works Abs, Obliques, Upper back · also Lats, Shoulders, Chest
Watch a demo- No swinging
- Curl the pelvis, don't just lift knees
- Slow on the way down
Avoid: Using momentum — pause at the bottom to kill the swing.
How to do it
Strong lower abs plus grip endurance — and lifting the legs mirrors absorbing terrain.
- Hang from the jugs with shoulders set (not shrugged).
- Curl the knees up toward the chest, tilting the pelvis under.
- Lower slowly without swinging.
Works Abs, Hip flexors · also Grip & forearms, Lats
Watch a demo- Low back glued to the floor
- Exhale fully as you reach
- Move slow — 3 seconds out
Avoid: The low back lifting off the mat as the leg extends.
How to do it
Teaches the core to stay braced while arms and legs move independently.
- Lie on your back, arms to the ceiling, knees bent 90° over hips.
- Press the low back into the floor.
- Slowly extend one arm overhead and the opposite leg out, hovering. Return and switch.
Works Abs · also Obliques, Hip flexors
Watch a demo- Low back stays down
- Point the toes, reach long
- Shallow, steady breaths
Avoid: Low back peeling off the floor — regress before that happens.
How to do it
Total trunk tension — the foundation for every athletic movement.
- Lie on your back and press the low back into the floor.
- Lift shoulders and legs off the floor, arms reaching overhead.
- Hold the banana shape. Bend the knees or bring arms forward to make it easier.
Works Abs · also Hip flexors, Obliques
Watch a demo- Long spine before straight legs
- Spread the fingers wide
- Heels reach down
Avoid: Rounding the back to force straight legs.
How to do it
Lengthens calves and hamstrings that tighten from ski boots and squatting.
- From hands and knees, tuck the toes and lift the hips up and back.
- Press the floor away, lengthening the spine.
- Pedal the feet, letting the heels sink toward the floor.
Works Hamstrings, Calves · also Shoulders, Lats
Watch a demo- Lift from the upper back
- Shoulders away from ears
- Hips stay down
Avoid: Cranking into the lower back with straight, locked arms.
How to do it
Gentle spinal extension to counter all the flexion of core work and skiing.
- Lie face-down, hands under the shoulders, legs long.
- Press gently through the hands to lift the chest, elbows staying bent and close.
- Keep the hips heavy and the neck long.
Works Lower back · also Abs, Hip flexors, Chest
Watch a demo- Weight in the heels
- Long spine, ribs knit in
- Sink a little lower each exhale
Avoid: Over-arching the low back to keep the arms up.
How to do it
An isometric ski tuck with arms overhead — builds quad endurance and posture.
- Feet together or hip-width, sit back as if into a chair.
- Reach the arms up alongside the ears.
- Shift weight into the heels and hold, breathing deeply.
Works Quads, Glutes · also Shoulders, Abs, Calves
Watch a demo- Hinge, don't squat
- Snap the hips — squeeze glutes at the top
- Stand tall like a plank at the top
Avoid: Lifting with the arms or leaning back at the top.
How to do it
Explosive hip extension and conditioning — power and lungs for the end of a long run.
- Bell a foot in front of you. Hinge, grab it, and hike it back between your legs.
- Snap the hips forward to float the bell to chest height. Arms are just ropes.
- Let it fall, hinge late, and hike it back for the next rep.
Works Glutes, Hamstrings · also Lower back, Abs, Grip & forearms, Shoulders
Watch a demoReverse Lunge + Knee Drive
- Front heel drives you up
- Stand tall at the top — own the balance
- Opposite arm swings with the knee
Avoid: Falling into the lunge instead of lowering with control.
How to do it
Combines eccentric leg strength with a balance finish on one foot.
- Optionally hold light dumbbells. Step one foot back into a lunge, back knee near the floor.
- Drive through the front foot and swing the back knee up to hip height.
- Hold the single-leg balance for a beat, then step straight back into the next rep.
Works Quads, Glutes · also Hip flexors, Hamstrings, Calves
Watch a demo- Knee tracks the second toe
- Arms forward to counterbalance
- Use a pillow under the back knee to set depth
Avoid: Crashing the back knee into the floor — control every inch.
How to do it
Pure single-leg strength and knee control — the outside-ski leg in its purest form.
- Stand on one leg, the other knee bent so the foot is behind you.
- Reach the arms forward and squat on the standing leg until the back knee kisses the floor (or a pillow).
- Drive back up without letting the knee cave.
Works Quads, Glutes · also Adductors, Hamstrings, Abs
Watch a demo- Eyes on the bell
- Bell arm stays vertical — stack the joints
- Hips push back and out, don't just bend sideways
Avoid: Letting the overhead arm drift; start light.
How to do it
Shoulder stability and lateral core strength with a hip hinge — a mobility and stability two-for-one.
- Press the kettlebell overhead on one side; turn both feet ~45° away from it.
- Eyes on the bell, push the hip out on the bell side and hinge sideways.
- Slide the free hand down the leg toward the floor, then return to standing.
Works Obliques, Shoulders · also Glutes, Hamstrings, Adductors
Watch a demo- Don't lean — stay level
- Crush the handle
- Slow, deliberate steps
Avoid: Leaning away from (or into) the weight.
How to do it
Lateral core stability under an uneven load — staying upright when one ski grabs.
- Pick up a heavy kettlebell in one hand like a suitcase.
- Walk slowly (laps, or march in place) standing perfectly tall.
- Switch hands halfway.
Works Obliques, Grip & forearms · also Traps, Abs, Glutes
Watch a demo- Push the floor away with the elbow
- Hips forward, not piked
- Top arm reaches to the ceiling
Avoid: Hips rolling back or sagging.
How to do it
Lateral trunk strength that keeps your hips stacked as you angulate into a turn.
- Lie on your side, elbow under shoulder, feet stacked or staggered.
- Lift the hips until the body forms a straight line.
- Slowly dip the hips toward the floor and lift back up, or just hold.
Works Obliques · also Shoulders, Glutes, Adductors
Watch a demo- Front knee over the ankle
- Press the outer edge of the back foot down
- Torso stacked over hips
Avoid: Leaning the torso toward the front leg.
How to do it
Strength-endurance in a wide, open-hip stance with active shoulders.
- Step the feet wide; turn the front foot forward and the back foot slightly in.
- Bend the front knee over the ankle; back leg stays straight and strong.
- Reach the arms long in both directions, gaze over the front fingertips.
Works Quads, Adductors · also Glutes, Shoulders
Watch a demo- Long from fingertips to heel
- Hips square to the floor
- Soft standing knee
Avoid: Rotating the lifted hip open toward the ceiling.
How to do it
Single-leg balance with a long, braced trunk — proprioception for variable snow.
- Stand on one leg and hinge forward, lifting the other leg straight behind.
- Bring the torso and back leg parallel to the floor, arms reaching forward.
- Hold with hips square. Use fingertips on a wall if needed.
Works Glutes, Hamstrings · also Abs, Lower back, Shoulders
Watch a demo- Foot and thigh press into each other
- Gaze fixed on one spot
- Grow tall
Avoid: Resting the foot directly on the side of the knee.
How to do it
Ankle and hip stability — the small muscles that keep you balanced over your skis.
- Stand on one leg and place the other foot on the inner thigh or calf (never the knee).
- Press foot and leg into each other.
- Bring hands together overhead and find a still point to gaze at.
Works Glutes, Calves · also Adductors, Abs
Watch a demo