After more than two decades of training athletes—from first-time gym goers to competitive winter sport enthusiasts—I can tell you this with confidence: great skiers and snowboarders aren’t just born on the mountain, they’re built in the gym.
Winter sports demand a unique combination of leg strength, core stability, balance, mobility, and muscular endurance. If your legs burn halfway down a run or your lower back tightens after a few hours on the hill, that’s not a snow problem—it’s a strength problem.
Below are the best exercises to make you a stronger, more resilient skier or snowboarder this winter, along with time under tension (TUT) sets that build real, slope-ready strength.
Why Strength Training Matters for Skiers & Snowboarders
Skiing and snowboarding involve:
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Long periods in a semi-squat position
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High eccentric muscle loading (controlling speed downhill)
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Rapid edge changes and rotational forces
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Strong demand on the core, hips, and knees
This is where time under tension shines. Slowing down reps increases muscular control, tendon strength, and endurance—exactly what you need for longer days on the mountain.
1. Tempo Squats (The Foundation of Ski Strength)
If I had to choose one exercise for winter athletes, it would be the squat—done correctly and with tempo.
Why it works:
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Builds quad, glute, and hamstring strength
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Mimics ski stance
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Improves knee stability
Time Under Tension Squat Set:
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Tempo: 4 seconds down → 2 second pause → 1 second up
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Sets: 4
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Reps: 6–8
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Rest: 90 seconds
*Trainer Tip: Keep constant tension—no locking out at the top. This mirrors staying loaded in your skis or board.
2. Bulgarian Split Squats (Single-Leg Power & Balance)
Most ski turns and snowboard movements are loaded more heavily on one leg at a time. Split squats expose imbalances fast—and fix them.
Why it works:
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Builds unilateral strength
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Improves hip and knee alignment
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Reduces injury risk
Time Under Tension Split Squat Set:
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Tempo: 3 seconds down → 1 second pause → 2 seconds up
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Sets: 3
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Reps: 8 per leg
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Rest: 60–90 seconds
*Trainer Tip: Keep your chest tall and knee tracking over toes—this carries directly onto edge control.
3. Romanian Deadlifts (Hamstrings Save Knees)
Strong hamstrings protect the knees during deceleration—something skiers and snowboarders do constantly.
Why it works:
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Strengthens posterior chain
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Improves hip hinge mechanics
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Enhances balance and control
Time Under Tension RDL Set:
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Tempo: 5 seconds down → 1 second up
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Sets: 4
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Reps: 6–8
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Rest: 90 seconds
*Trainer Tip: Think “push hips back” and keep tension the entire rep—no bouncing.
4. Lateral Lunges (Edge-to-Edge Strength)
Winter sports aren’t linear. You need side-to-side strength.
Why it works:
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Strengthens adductors and glutes
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Improves lateral control
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Helps with carving and stability
Time Under Tension Lateral Lunge Set:
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Tempo: 3 seconds into the lunge → 2 second hold → drive back
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Sets: 3
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Reps: 6–8 per side
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Rest: 60 seconds
*Trainer Tip: Stay low and controlled—this builds endurance for longer runs.
5. Wall Sits (Pure Ski Endurance)
If you’ve ever felt your legs shaking halfway down a run, wall sits will fix that.
Why it works:
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Builds quad endurance
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Trains mental toughness
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Direct carryover to ski stance
Time Under Tension Wall Sit:
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Hold: 45–90 seconds
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Sets: 3–4
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Rest: 60 seconds
*Trainer Tip: Add light plate holds or alternating heel lifts to increase difficulty.
6. Anti-Rotation Core (Protect Your Spine)
Strong legs are useless without a stable core—especially when absorbing terrain and rotation.
Best Core Movements:
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Pallof Press
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Dead Bugs
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Cable Chops (slow tempo)
Time Under Tension Pallof Press:
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Tempo: 2 seconds out → 3 second hold → 2 seconds return
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Sets: 3
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Reps: 10 per side
*Trainer Tip: If your core can resist movement, you’ll stay stronger and safer on uneven terrain.
How Often Should You Train?
For most skiers and snowboarders:
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2–3 strength sessions per week
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Focus on quality over quantity
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Reduce volume during heavy riding weeks
Consistency beats intensity every time—especially during winter.
Final Thoughts from a 21+ Year Coach
I’ve seen it year after year: athletes who train with intention, control, and time under tension ski harder, ride longer, and get injured less.
You don’t need fancy equipment—just smart programming and discipline.
If you want this winter to be your strongest season yet, train like an athlete, not a tourist.
See you on the mountain.
Coach Mitch