4 Key Exercises for Skiers and Snowboarders to Prevent Injury and Boost Performance

Winter sports like skiing and snowboarding are exhilarating, but they put demand on your body. Strong muscles, flexible joints, and well-conditioned legs are essential to prevent injury and improve performance on the slopes. Osteopathic care can help keep your body aligned, reduce tension, and optimize mobility—but pairing it with the right exercises gives the best results.

Here are 4 key exercises every skier and snowboarder should incorporate into their routine:

1. Squats for Strong Legs

Why: Squats strengthen the quadriceps, hamstrings, and glutes all critical for controlling turns, absorbing bumps.

How to do it:

1. Stand with feet shoulder-width apart.

2. bend your knees, pushing your hips back as if sitting in a chair.

3. Keep your chest upright and knees aligned with your toes.

4. Lower down until your thighs are parallel to the floor, then rise back up.

5. Repeat 12–15 times for 2–3 sets.

Tip: For added stability, hold a light weight or medicine ball.

2. Lunges for Balance and Hip Strength

Why: Lunges improve single-leg strength, balance, and hip mobility—all essential for carving turns and staying upright.

How to do it:

1. Stand tall and step forward with one leg.

2. Lower your hips until both knees are bent at about 90 degrees.

3. Keep your front knee over your ankle and your back knee hovering just above the floor.

4. Push back up to standing and repeat on the other leg.

5. Perform 10–12 reps per leg for 2–3 sets.

Tip: Add a twist toward the front leg to engage your core and improve rotational stability.

3. Curtsy Lunges for Lateral Stability

Why: Skiing and snowboarding require strong lateral movement and hip stability. Curtsy lunges target glutes, inner thighs, and hip stabilizers.

How to do it:

1. Stand tall with feet hip-width apart.

2. Step your right leg diagonally behind your left leg as if performing a curtsy.

3. Lower your hips until your front thigh is parallel to the floor.

4. Return to standing and repeat on the other side.

5. Perform 10–12 reps per leg for 2–3 sets.

Tip: Keep your chest upright and core engaged to maintain balance

4. Calf Raises for Stability and Power

Why: Strong calves improve balance, support ankles, and help absorb shocks on uneven terrain.

How to do it:

1. Stand with feet hip-width apart, near a wall or chair for balance.

2. Rise onto the balls of your feet, lifting your heels as high as possible.

3. Lower slowly back down.

4. Repeat 15–20 times for 2–3 sets.

Tip: Perform on a step to increase range of motion and intensity..

Osteopathy and Winter Sports

While these exercises prepare your body for the slopes, At NOVA Osteopathy in Coulsdon we aim to reduce muscle tension, improve joint mobility, and address imbalances before they become injuries. Combining targeted exercise with osteopathic care ensures your body moves efficiently, reacts quickly, and recovers faster.