Ski preparation: Exercises to strengthen joints and injury prevention

Skiing is a fantastic winter sport that brings together movement, nature and a good dose of adrenaline. To enjoy it fully and without unnecessary injuries, it’s worth dedicating a few weeks before the season to at least basic physical preparation.
The most important elements are strong knees, powerful legs, a stable core and good balance.

Here are simple but effective exercises you can do at home to strengthen joints, improve stability and reduce the risk of injuries on the slopes.

Which joints take the most strain while skiing?

The most stressed are: knees (ligaments, menisci), ankles, hips and the lumbar spine.

The strain comes from continuous weight transfers, absorbing uneven terrain, rotational movements in turns and quick directional changes. That’s why strengthening these areas is key to safe skiing.

How does exercise protect against injuries?

Stronger muscles around the joints ensure:
• better stability in turns,
• quicker reactions to uneven terrain,
• reduced pressure on ligaments and menisci,
• better body control even when tired.

Best exercises to strengthen joints before skiing

1. Squats – the foundation of strong thighs and stable knees

Squats are one of the most effective exercises for skiers.
They strengthen: the quadriceps, hamstrings, glutes and hip stabilisers.

How to do it:
• feet slightly wider than hip-width, toes pointed outwards,
• keep your back straight,
• knees point in the same direction as toes,
• move slowly and with control.

2. Lunges – movement control similar to skiing turns

Lunges mimic shifting weight from one leg to the other – just like during skiing.

How to do it:
• step forward,
• keep your back straight,
• front knee stays above the ankle,
• alternate legs.

Why they’re great:
They improve knee stability and prevent inward collapse during sudden direction changes.

3. Wall sit – simulating a ski stance

This exercise accurately replicates the load placed on the thighs during skiing, especially in tough terrain and carving.

How to do it:
• lean your back against the wall,
• lower yourself until a 90° knee angle is reached,
• hold for 30–60 seconds.

Tip:
Place a fitness ball between your back and the wall to ease pressure on the ankles.

4. Step-ups – strength and dynamic control

An excellent exercise for strengthening thighs, glutes and proper foot placement.

How to do it:
• step onto a bench or step with one leg,
• the trailing leg only assists, don’t push off,
• you can add dumbbells.

5. Deadlift – protection for the spine and hamstrings

This exercise strengthens the posterior chain – often neglected, yet crucial for knee stability.

How to do it:
• bend forward with a straight back,
• keep the weight close to your body,
• engage glutes and hamstrings.

Why it’s important:
Strong hamstrings reduce stress on knee ligaments and protect the lower back.

6. Plank – stability begins at the core

A strong core = stable stance = better control in rough snow or powder.

How to do it:
• brace your core,
• elbows under shoulders,
• hold 30–60 seconds.

A great mini warm-up before a day of skiing.

How often should you train before skiing?

Just 2–3 times a week for 20 minutes.

Quick set for busy days:
• 10 squats
• 10 lunges per leg
• 20 seconds lateral jumps
• 20 seconds plank
• 30 seconds wall sit

Done in under 5 minutes.

Stronger legs, a firm core and stable joints will help you enjoy skiing to the fullest—whether on groomed slopes, in powder or during night skiing.

To feel even more confident on the slope, it’s worth spending a few minutes checking your equipment. If you’re not sure what to check before your first run, read our article on how to prepare your ski equipment for the season—it will save you time, money and stress on the hill.

Once your body and equipment are ready, there’s nothing left to do—pack up and hit the slopes.