How Can I Strengthen My Legs For Skiing?

How Can I Strengthen My Legs For Skiing?

February 25, 2020

Going on a trip to the ski lodge can be the highlight of the year for some of us. However, before heading to the ski lift, you’ll need to make sure your legs are strong enough to handle the pressure that they’re about to endure. Our team at Miccass Physical Therapy on the Upper West Side will help with this preparation. To make sure you’re ready to hit the mountains, our physical therapists will share the benefits to be had from strengthening your legs, and a few exercises that can be done to achieve this goal.

Benefits Of Strengthening Your Legs

Taking the time to strengthen your legs before going skiing will bring many benefits. One of them is that you’ll likely be able to ski for longer. Feeling soreness in your legs after going down the mountain one or two times will put a damper on your trip. Another benefit of strengthening your legs is that doing so will help you move up to more advanced slope levels. The stronger your legs are, the more capable they will be to handle the challenges advanced slopes can bring. Finally, strengthening your legs before you go skiing will help reduce the risk of injury and the need for physical therapy on the Upper West Side after returning from your trip.

Common Skiing Injuries

As previously stated, keeping your legs strong will help you avoid sustaining injuries this ski season. Whether they be to your legs themselves or occur as a result of not being able to stay upright, injuries can put an end to your ski trip. Some of the most common injuries you can suffer from when your legs are too weak may include the following:

  • Sprains.
  • Strains.
  • Muscle and/or ligament tears.
  • Fractures.

Strengthening Exercises

At Miccass Physical Therapy, our team wants everyone to stay healthy while skiing this winter. To condition your legs for the stresses that come along with this sport, our physical therapists recommend performing the following exercises:


  • Stand with your feet shoulder-width apart and hips pushed back.
  • Bend your knees until your quads are parallel to the floor.
  • Make sure your knees are not pushed in front of your toes.
  • Return to the starting position before performing three sets of ten repetitions.
  • This exercise can be done with only your body weight, or by holding a weight in each hand by your side.

Jump Squats

  • This exercise should be done using bodyweight alone.
  • Repeat the first three steps of the previously listed exercise.
  • Instead of normally returning to the starting position, jump up as high as you can.
  • Perform four sets of five repetitions with a small break in between each set.

Wall Sits

  • With your back against the wall, place your hips and knees at 90 degrees like you are in a sitting position.
  • Stand up straight with your back pressed flat against a wall.
  • While keeping your back against the wall, move your legs into a squat position.
  • Hold this position for 30-seconds to start and work your way up to 60 seconds.
  • Perform four sets of this exercise with a small break in between each one.


  • Start in a standing position.
  • Step one leg forward and bend your knee so it forms a right angle. The back knee should be almost touching the floor.
  • Bring the forward leg back to the starting position before repeating with the opposite leg.
  • Aim for three sets of ten repetitions.
  • For an added challenge, hold dumbbells in each hand while performing this exercise.

How Physical Therapy On The Upper West Side Can Help

While going through a strengthening program for your legs will help you avoid injuries while you’re skiing, the unfortunate reality is that they can still occur no matter how prepared you are. If this happens to you while you’re skiing, our team at Miccass Physical Therapy will help bring you back to full strength.

We have helped many patients make a full recovery from their injuries by offering physical therapy on the Upper West Side, and we will do the same for you. Our physical therapist will help diagnose your injury, then work to regain strength, increase range of motion, and improve flexibility in the affected area. Rehabilitation is achieved by utilizing the following:

  • Flexibility training.
  • Strengthening exercises.
  • Soft tissue mobilization and manual therapy.
  • Functional Training.
  • Sport-specific drills.

Contact Miccass Physical Therapy On The Upper West Side

Don’t let an injury cut your ski season short this year. If you’ve suffered one due to inefficient leg strength, contact our team at Miccass Physical Therapy today. Our physical therapist will help you recover from injury, and get your leg strength to the levels necessary to have a successful run!

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