3 sets × 25 reps • Rest: 45s
Bulletproof the front of the shin — the most neglected muscle for skiers. Stand on heels, raise toes as high as possible, lower with control. Use a wall for balance if needed.
3 sets × 8 per leg reps • Rest: 60s
Back knee to ground, front knee tracks well over toes. Build deep knee strength and hip flexor length simultaneously. Hold a light dumbbell for progression.
3 sets × 15 per leg reps • Rest: 45s
Step down from a small step (5–10cm), heel touches the ground with control, then drive back up. Builds VMO and knee stability. Use a slant board if available.
Reverse Nordic Curl
strength3 sets × 8 reps • Rest: 75s
Kneel on mat, lean back slowly as far as you can control, then return upright. Builds quad strength through a long range of motion. Directly protects knees from ski forces.
3 sets × 8 per side reps • Rest: 60s
Deep lateral lunge with straight trailing leg, foot flat on the ground. Builds the lateral hip and adductor mobility that skiing demands. Hold a light weight at chest for balance.
3 sets × 30 seconds reps • Rest: 45s
Full depth squat hold, heels down, chest up. Builds ankle dorsiflexion and hip mobility under load. Hold onto a doorframe if needed to keep heels down at first.
Single Leg Calf Raise
strength3 sets × 15 per leg reps • Rest: 45s
Full range of motion — rise all the way up, lower all the way down with a slow 3-second negative. Ankle strength and Achilles resilience for long days in ski boots.
3 sets × 8 reps • Rest: 60s
Standing on a step, slowly round down vertebra by vertebra with a light weight (2–5kg). Go only as far as you can control. Builds spine and hamstring resilience through full range.