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5 Pre-Season Ski Exercises to Bulletproof Your Knees

February 12, 2026 By Safety & Medicine
5 Pre-Season Ski Exercises to Bulletproof Your Knees
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Pre-Season Training: Protect Your ACL

Anterior Cruciate Ligament (ACL) injuries are unfortunately common in skiing. The twisting forces involved in a crash, especially deep in the powder or on mogul runs, can put tremendous strain on this ligament.

Why Strength Matters

Strong hamstrings and glutes act as the primary stabilizers for the knee joint. When your quads (front thigh muscles) are overly dominant—a common issue—it increases the anterior shear force on the tibia, stressing the ACL.

The 5 Essential Moves

  1. Bulgarian Split Squats: Single-leg strength is crucial because skiing happens one leg at a time.

    • Set/Reps: 3x10 per leg.
    • Focus: Keep your front knee tracking over your toes, don’t let it cave inward.

  2. Romanian Deadlifts (RDLs): Builds hamstring strength and eccentric control.

    • Set/Reps: 3x12.
    • Focus: Hinge at the hips, keeping your back straight. Feel the stretch.

  3. Lateral Lunges: Works the adductors/abductors and mimics the side-to-side motion of carving.

    • Set/Reps: 3x10 per side.

  4. Box Jumps (Plyometrics): Trains explosive power and, more importantly, landing mechanics.

    • Set/Reps: 3x5.
    • Focus: Land softly. Pretend the floor is made of glass.

  5. Core Stability (Planks/Pallof Press): A strong core prevents your torso from collapsing during turns, which can throw your knees out of alignment.

Consistency is Key

Start this routine at least 6-8 weeks before your first trip. Even 20 minutes, 3 times a week, can drastically reduce your risk of injury.

Stay strong, stay safe, and enjoy the ride!