When you’re flying down a slope at high speed, it’s not just your legs doing the work. Your hips are the powerhouse behind every turn, jump, and landing. If you want better control on skis and fewer injuries this season, it starts with strong, stable hips. These 7 hip-strengthening exercises every skier should try will boost your performance and help protect your body when the snow gets rough.
Your hips support balance, absorb impact, and keep your knees aligned. Weak hips often lead to knee pain, lower back tightness, or a wobbly stance when carving downhill. The good news? You can train your hips right at home with no fancy equipment.
Want to Ski Stronger and Safer This Season? Start With These Hip Moves
Before we dive in, here’s what makes hip training so important for skiers:
- Boosts your balance and coordination
- Protects your knees from twisting under pressure
- Improves endurance during long runs
- Helps you hold a powerful stance on uneven terrain
Each of the exercises below focuses on building hip strength, mobility, and control. Aim to do this routine 2 to 3 times per week. Combine it with stretching and a warm-up for best results.
1. Glute Bridge
A classic move that fires up the glutes and stabilizes your hips.
How to do it:
- Lie on your back with knees bent, feet flat
- Press through your heels and lift your hips
- Squeeze your glutes at the top, then lower slowly
- Repeat for 12 to 15 reps
Why it helps: Builds strength in your glutes and supports the lower back during downhill turns.
2. Side-Lying Leg Raises
This simple movement targets the outer hip and improves lateral stability.
How to do it:
- Lie on one side with legs extended
- Lift the top leg up slowly, keeping it straight
- Lower with control
- Perform 12 to 15 reps per side
Tip: Keep your core tight to avoid rolling backward.
3. Clamshells
A go-to exercise for activating deep hip muscles that support your knees.
How to do it:
- Lie on your side with knees bent
- Keep feet together and open your top knee
- Pause at the top, then lower slowly
- Do 15 reps per side
Why it works: Great for skiers who struggle with knee tracking or balance.
4. Bulgarian Split Squat
Builds serious strength in each hip and leg while challenging your balance.
How to do it:
- Stand with one foot behind you on a bench or low surface
- Lower into a lunge, keeping front knee aligned
- Push back up and repeat for 10 to 12 reps per leg
Trainer tip: Hold light weights for added resistance as you progress.
5. Monster Walks with Resistance Band
This one wakes up your hip abductors and strengthens your stance.
How to do it:
- Place a resistance band around your thighs
- Get into a half-squat position
- Step side to side for 10 to 15 steps each way
Why skiers love it: Builds endurance for long runs and prevents hip fatigue.
6. Single-Leg Deadlift
A powerful move for stability and strength on one leg.
How to do it:
- Stand on one leg with a slight bend in the knee
- Hinge at your hips and reach toward the floor
- Return to standing with control
- Repeat for 10 to 12 reps per side
Focus on: Keeping your back flat and avoiding wobbling.
7. Fire Hydrants
Targets the outer glutes and keeps hips mobile for quick turns.
How to do it:
- Start on all fours
- Lift one knee out to the side
- Keep the rest of your body stable
- Do 15 reps per leg
Add a band: For extra resistance and burn.
Curious How the Pros Stay Injury-Free? These Are the Moves They Swear By
You don’t need a ski slope to start training. These bodyweight exercises are used by elite skiers to stay strong and agile throughout the season. Whether you’re a weekend warrior or hitting black diamonds, hip training can take your skiing to the next level.
Sample Weekly Plan:
| Day | Focus | Duration |
|---|---|---|
| Monday | Full Hip Routine | 30 mins |
| Wednesday | Glutes & Balance | 20 mins |
| Friday | Strength & Core | 30 mins |
| Sunday | Recovery & Stretch | 15 mins |
Stick to your plan and you’ll start feeling more control on your skis, especially in tricky terrain.
FAQs About Hip Training for Skiers
Do I need equipment to do these exercises?
Most of these are bodyweight moves. A resistance band or light dumbbells can add challenge, but they’re optional.
How long before I see results?
You’ll feel stronger in 2 to 3 weeks with consistent training. Better balance and endurance come with time.
Can these help with knee pain?
Yes. Many knee issues come from weak hips. These exercises target the muscles that stabilize your knees on the slopes.
Should I stretch before or after these workouts?
Always warm up first with light movement. Save deep stretching for after your session.
The Bottom Line
If you want to ski longer, stronger, and with more confidence, don’t skip hip day. These 7 hip-strengthening exercises every skier should try will give you the edge you need this winter. They’re simple, powerful, and can be done from home.
Start today. Strengthen your hips. Conquer the mountain.
