How to Maintain Ski Fitness over the Summer
The last of the snow has melted, the resorts are closing up shop, and thoughts are turning from powder to picnics. For most, that’s the end of the ski season until December. Time to pack away the gear, right?
Well… not quite.
If you’re the kind of person who enjoys making it down a black run without feeling like your legs are about to fall off – or simply wants to avoid that awkward first-day stiffness – maintaining your ski fitness over the summer is worth thinking about. Whether you’re into skiing or snowboarding, keeping your body moving now will make a huge difference later.
You Don’t Need to Train Like an Olympian – But Some Preparation Helps
Nobody’s suggesting you spend the next six months training like you’re heading to the next Winter Games. But here’s the thing: skiing and snowboarding use a very particular set of muscles. And they use them in ways most of us don’t replicate in our everyday lives. That’s why those first few days on the mountain can feel unexpectedly brutal – even if you think you’re reasonably fit.
So yes, a bit of summer prep can go a long way. It’s not just about strength, either. Good ski fitness comes from a mix of balance, mobility, endurance, and muscular control. You want to be quick on your feet, stable on uneven terrain, and ready to absorb impact. That means working a little bit on all fronts.
Let’s break it down.
Understanding the Mechanics: How Your Body Moves on the Slopes
Before jumping into specific exercises for skiing, it helps to understand which parts of the body take the brunt of the action. Think of it like this: your body is a system, and everything is connected. If one part isn’t doing its job properly, another area ends up compensating.
- Knees
Your knees take a lot of pressure when skiing, especially on turns or bumpy descents. They should be in line with your feet – ideally, your kneecap lines up with the space between your second and third toes. That small alignment detail can reduce strain and help avoid injuries. - Pelvis
Pelvic position matters more than people realise. A neutral pelvis protects your lower back and keeps you more stable. Try standing side-on in front of a mirror and gently tilting your hips forward and back until you find the most relaxed, central point. That’s your starting position. - Upper body
It’s not just about the legs. Your posture, shoulder alignment and torso control all help keep your centre of gravity balanced. A strong core and stable upper body mean you can adjust quickly without toppling over.
Strength and Power: The Foundations of Ski Fitness
It’s no secret that strong legs make for better skiing. But it’s not just about raw strength – it’s about control, endurance and coordination. And unfortunately, your quads aren’t the only muscles doing the work.
Focus on:
- Quadriceps and glutes – These are the real workhorses when you’re carving, stopping, or holding a squat stance. Deep squats, lunges, and step-ups are great here. Try adding a bit of variation – split squats or jump squats if you want a challenge.
- Hamstrings and calves – Often forgotten, but they provide vital support and control. Hamstring bridges, calf raises, and single-leg exercises help round things out.
- Core – A strong core keeps everything together. Planks, side planks, Russian twists, and gentle rotation exercises will do the trick.
Don’t worry if you’re not a gym person. You can do many of these movements at home or in a local park. Bodyweight alone can be surprisingly effective if done with focus and consistency.
Also – not to get too preachy – but cycling is brilliant. It builds strength and cardio at the same time and gets you outside. If you’re lucky enough to have hills nearby, all the better. Use the bike for errands, commuting, even short weekend rides. It adds up.
Keep It Loose: Flexibility and Recovery Matter More Than You Think
People tend to skip stretching. It’s not flashy, it doesn’t feel like real “exercise,” and it’s easy to forget. But flexibility is your secret weapon to improve your skiing skills and prevent injury.
You don’t need to be doing advanced yoga poses – just enough to keep your muscles from tightening up over the summer.
Some useful areas to focus on:
- Hip flexors – Sitting all day? These are probably shortened. Loosening them improves your ability to move smoothly through turns.
- Calves – They get tight easily, especially with lots of walking or running. Stretching them out improves ankle mobility and helps with balance.
- Lower back and spine – Some gentle twisting and mobility work can help maintain that easy range of motion needed for carving or adjusting on tricky terrain.
Stretching before and after other workouts – even just for five minutes – makes a noticeable difference. And yes, stretching helps even if you’re just planning to stand on the sidelines sipping vin chaud. You’ll recover faster and move more freely.
Heart Rate, Endurance and Not Getting Winded at Altitude
We often focus on muscle strength, but aerobic fitness is just as important. Your heart rate during skiing can spike fast – especially if you’re working through powder or dealing with variable conditions.
So how do you build that kind of stamina without snow?
- Go for long, steady walks or hikes, especially on hilly terrain. It’s low impact but great for building endurance.
- Try short trail runs or intervals if you want more intensity. Mix in uphill sections and uneven paths to replicate the demands of the slopes.
- Swimming is another good one – low impact, works the full body, and improves breathing control.
Whatever you choose, aim for at least two sessions a week that raise your heart rate for 30 minutes or more. Consistency is more important than perfection.
It’s Summer – You Don’t Have to Be Perfect
Look, it’s completely fine to take it easy some days. Not every week needs to be packed with training sessions. Life gets busy, and let’s face it – it’s hard to think about ski technique when it’s 28 degrees out and you’re halfway through a barbecue.
But if you can keep some movement going, even just two or three days a week, it’ll pay off when the snow returns. You’ll spend less time sore, more time enjoying the slopes, and probably avoid a few awkward falls in the process.
Something That’s Easy to Miss: Balance and Stability
Here’s a small detail that makes a surprisingly big difference – balance.
The ability to stay centred, even when things shift beneath you, is essential for skiing and snowboarding. Whether you’re adjusting mid-turn or landing after a small jump, good balance saves energy and prevents injury.
Simple ways to train it:
- Stand on one leg while brushing your teeth – sounds silly, but it’s effective.
- Use a wobble board or balance disc – 5–10 minutes a day is plenty.
- Do core work that involves movement – think bird-dogs, single-leg deadlifts, or side lunges.
Improving your balance doesn’t take much time, but the difference on the slopes is noticeable – especially on tricky terrain or icy patches.
No Need to Overdo It – Just Keep Moving
You don’t need to follow a strict training plan or give up your summer downtime. But staying active in small, regular ways makes a real difference when ski season comes back around. A bit of strength work, some balance drills, regular stretching – it all adds up.
Even standing with your feet at shoulder width and your knees bent slightly as part of your warm-up can help your body stay familiar with that typical skiing stance. It’s not about pushing yourself to extremes. It’s about keeping your body ready – comfortable, stable, and strong.
You’ll feel the benefits on your first day back on the slopes, whether that’s fewer aches or just more confidence underfoot. Plus, it’s good for general wellbeing too – better posture, more energy, and the kind of balance that helps with everything from hiking trails to standing on a packed train.
Planning a Summer Alps Trip?
By the way – the Alps aren’t just a winter destination. If you’re heading to the mountains in the off-season, there’s no better place to stay active. Think hiking, mountain biking, climbing, and even fun summer ski alternatives. It’s a great way to keep the momentum going and prepare your body for next season.
Need a lift to get there? Our summer transfer service can get you from Geneva Airport to top resorts like Chamonix, Morzine, and Tignes with ease – no snow required. Just fresh air, green valleys, and plenty of room to stretch your legs.
Let the snow rest. You’ll be ready when it returns.
