Ski season is just around the corner! Whether you’re spending your weekends at Big White or heading into the backcountry, getting your legs ready before the first snowfall can make a big difference in how you feel on the slopes and whether an injury will stop your season in its tracks!
Skiing demands a lot from your body. Your quads, glutes, hamstrings and calves work hard to control your movements, absorb impact and keep you stable as you navigate turns, uneven terrain and the beautiful champagne powder the Okanagan is known for. Without proper preparation, that first day on the mountain can leave you sore, fatigued and more vulnerable to injury.
The good news? You don’t need to spend hours in the gym to get started.
1. Build Strength in Your Quads and Glutes
Your quads and glutes do a lot of the heavy lifting when skiing. They help you maintain your position, control your turns and absorb forces as you move down the mountain.
Start incorporating exercises like squats, lunges, step-ups and wall sits. Focus on controlled movements and gradually increase the difficulty as your strength improves.
2. Don’t Forget Your Hamstrings
Your hamstrings help support your knees and control movement, making them an important part of ski preparation. Strong hamstrings also help balance the demands placed on your legs during skiing.
Try adding Romanian deadlifts, hamstring curls and glute bridges to your weekly routine.
3. Improve Your Balance and Stability
Skiing requires constant adjustments to maintain balance, especially when conditions are unpredictable. Single-leg strength and balance exercises can help improve your control and stability.
Try single-leg stands, single-leg Romanian deadlifts and controlled step-downs. As you improve, challenge yourself by adding movement or increasing the difficulty while maintaining good technique.
4. Build Your Endurance
Ever notice how your legs feel great in the morning but are burning by the afternoon? Skiing requires muscular endurance, not just strength.
Combine strength exercises with activities such as cycling, stair climbing or battle rope slams. Gradually build your workout duration and intensity so your body is prepared for longer days on the mountain.
5. Start Before the Snow Falls
One of the biggest mistakes skiers make is waiting until their first day on the mountain to find out how prepared their legs are.
Ideally, start training 6–8 weeks before ski season. This gives you time to build strength, improve stability and gradually increase your workload. If you’re starting later, don’t worry — even a few weeks of consistent, appropriately progressed training can help.
Remember to include rest days and increase your training gradually rather than trying to make up for lost time all at once.
Ready to Hit the Slopes?
Getting your legs ski-ready isn’t just about avoiding sore muscles. It’s about feeling stronger, maintaining control when you’re tired and enjoying more time on the mountain.
At Okanagan Athletic Therapy, we help active adults build strength, improve movement and prepare their bodies for the activities they love.
Want a little extra help getting ready for ski season? Our 6-week SKI STRONG program starts Oct 19, 2026. Register here: SKI STRONG