7 Hip Mobility and Strength Exercises for Skiers
The APEX team is full of skiers (and a few snowboarders), and we’re here to help you make the most of your time on the slopes. Whether you’re carving turns, hitting moguls, or tackling backcountry runs, your hip strength and mobility are a critical part of skiing performance. To help you improve your hip mobility and strength for skiing, we’ve put together a guide to seven effective hip mobility and strength exercises you can incorporate into your training.
At APEX Performance Wellness & Rehab in Portland, Oregon, we’re dedicated to helping you Get More Out of Life and feel great on and off the mountain. If you’re local, come see us for one-on-one physical therapy with our ski physical therapist specialists or train in our open gym.
Why Hip Mobility and Strength Matter in Skiing
The hips are the powerhouse of your skiing technique. They allow you to turn, absorb impact, and maintain balance during dynamic maneuvers. Strong, mobile hips improve your control and reduce your risk of injury. While practice on the slopes is essential, training your body off the mountain can take your skiing to the next level.
1. 90/90 Hip Switches - Hip Mobility & Recovery for Skiing
What It Does: This exercise is designed to improve hip rotation and mobility, essential for enhancing athletic performance and preventing injuries. By increasing range of motion and strengthening the surrounding muscles, it helps you move more efficiently in activities requiring quick direction changes or deep squats. Improved hip mobility also reduces stress on the lower back and knees, promoting better overall biomechanics. Whether you’re an athlete or just looking to move better in daily life, this exercise is a key addition to your routine.
How to Do It:
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- Sit on the floor with your legs in a 90/90 position—one leg bent in front, the other behind.
- Rotate your hips to switch sides, keeping your feet planted.
- Perform 10–12 controlled reps per side.
2. Hip Airplanes - Hip Stability, Balance & Mobility for Skiing
What It Does: This exercise helps create more space through the hip joint while enhancing stability and control during single-leg balance and rotational movements. It strengthens key stabilizing muscles, improving your ability to maintain balance and coordination in dynamic activities. By focusing on single-leg control, it also supports injury prevention and boosts performance in sports or daily tasks that require agility and precision. Perfect for athletes and active individuals, it’s a great way to build strength and mobility simultaneously.
How to Do It (Assisted or Unassisted):
- Stand on one leg and hinge at the hip, extending your torso forward and your opposite leg back.
- Rotate your torso and hips open, then back to neutral.
- Use a barbell end or a sturdy surface for assistance if needed.
- Perform 8–10 reps per leg.
3. Cossack Squats - Hip Mobility + Strength for Skiers
What It Does: This exercise enhances hip mobility by increasing the range of motion and flexibility around the hip joint. It also builds lateral strength, targeting the muscles responsible for stability and power in side-to-side movements. By improving these areas, it helps prevent injuries, supports better balance, and boosts performance in activities requiring agility and lateral motion. This is an excellent drill for athletes and active individuals looking to optimize movement and stability.
How to Do It:
- Stand with your feet wide apart.
- Shift your weight to one leg, bending the knee while keeping the other leg straight.
- Sink as low as you can while keeping your chest upright.
- Add a light weight (e.g., kettlebell or dumbbell) for an extra challenge.
- Alternate sides for 8–10 reps per leg.
4. Goblet Squats - Strength + Range of Motion for Skiers & Snowboarders
What It Does: This exercise strengthens the glutes, quads, and hips, targeting key muscle groups for power and stability. It also enhances range of motion, especially when performed with heavier weight, promoting greater flexibility and control. This combination of strength and mobility helps improve athletic performance, supports joint health, and reduces the risk of injuries. Ideal for athletes and fitness enthusiasts, it’s a versatile addition to any training program.
How to Do It:
- Hold a kettlebell or dumbbell close to your chest.
- Stand with your feet shoulder-width apart.
- Lower into a squat, keeping your chest up and hips back.
- Push through your heels to return to standing.
- Perform 10–12 reps.
5. Banded Fire Hydrants - Hip Strength + Control for Skiing
What It Does: This exercise activates and strengthens the glutes, a crucial muscle group for hip stability and overall lower-body strength. By enhancing hip stability, it supports better movement mechanics, reduces the risk of injury, and improves athletic performance. It’s especially beneficial for activities requiring balance, power, and controlled mobility.
How to Do It:
- Place a resistance band just above your knees.
- Get on all fours, keeping your back neutral.
- Lift one leg out to the side like a “fire hydrant,” maintaining control.
- Perform 12–15 reps per leg.
6. Banded Clamshells - Hip Strength + Control for Skiers
What It Does: This exercise focuses on the glute medius, a key muscle for lateral stability and hip strength. By strengthening this muscle, it helps improve balance, enhances side-to-side movements, and reduces the risk of lower-body injuries. It’s particularly useful for athletes and active individuals looking to optimize hip function and overall mobility.
How to Do It:
- Place a resistance band around your thighs.
- Lie on your side with your knees bent and stacked.
- Keeping your feet together, lift your top knee as high as possible without rotating your hips.
- Perform 12–15 reps per side.
7. Copenhagen Plank - Internal Hip Strength, Endurance, & Control for Skiing
What It Does: This exercise strengthens the adductors (inner thigh muscles), which are essential for hip control and stability. Improved adductor strength enhances your ability to manage lateral movements, making it especially beneficial for skiing. By increasing hip control, this exercise helps relieve pressure on the knees, particularly the medial meniscus, reducing the risk of injury and improving overall performance on the slopes.
How to Do It:
- Lie on your side and place your top leg on a bench or elevated surface.
- Support yourself with your forearm on the ground.
- Lift your body into a side plank, using your top leg for stability.
- Hold for 20–30 seconds per side and work up to longer durations.
Train Smarter for the Slopes
By incorporating these exercises into your routine, you’ll build a stronger, more mobile foundation for skiing. Not only will this help you carve better turns and stay in control, but it will also reduce your risk of injury and keep you on the mountain longer.
Looking for personalized training or rehab in the Portland area? The APEX team is here to help! Join us for one-on-one sessions, open gym, or specialized physical therapy with Dr. Josh Davis, DPT, CSCS, OCS.
Let’s get your body slope-ready and help you Get More Out of Life!
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