Quick Warm-Up Before Getting on the Hill
During skiing or snowboarding, you spend a lot of time in a crouched or semi-squat position. When you’re in that position for long periods, it’s easy to put extra pressure on your lower back, especially if your muscles aren’t activating properly or if they’re already tired.
Before you clip in and hit the slopes, it’s worth taking 5-10 minutes to get your body warmed up and ready to move. The goal of this quick warm-up is to fire up your core and glutes before you strap on your boots.
Active glutes and an engaged core will improve your stability, help you move more efficiently, and take some of the load off your back muscles so they’re not doing all the work. This means better control, more endurance, and less soreness at the end of the day.
The Warm-Up
Complete 2 or 3 sets of the following:
- Side Clams: 10–12 repetitions per side
- Deadbugs: 10–12 repetitions per side
How to Do Each Exercise
Side Clam
Step 1: Start on your side with your arm bent, and elbow and forearm on the floor supporting your upper body off the ground. Make sure your elbow is right under your shoulder. Place your top hand on your hip for balance. Keep your torso straight from your shoulders down to your knees. Bend your knees so your legs are at about a 45° angle, and keep your feet together.
Step 2: Keeping your feet together and your torso still, push yourself up with your bottom knee and lift your top knee as far as you can without rotating your hips or back. Pause briefly at the top, then slowly lower back to the starting position.
This move helps activate your glutes, particularly the glute medius, which plays a big role in hip stability and control, key for skiing and snowboarding!
Deadbug
Step 1: Lie flat on your back with your arms extended toward the ceiling.
Step 2: Lift your legs and bend your knees to 90°, so your shins are parallel to the floor.
Note: Engage your core by drawing your belly button toward your spine, pressing your lower back flat into the floor. You shouldn’t be able to slide your hand between your back and the ground. Maintain this tension throughout the movement.
Step 3: Slowly lower your right arm behind your head while extending your left leg forward, exhaling as you move. Stop just before your arm and leg touch the ground.
Step 4: Inhale as you bring your arm and leg back to the starting position, then repeat with the opposite arm and leg.
Deadbugs are excellent for core stability and coordination. Keeping your back flat ensures your deep core muscles are doing the work, which is exactly what you want before hitting the slopes.
Doing this short warm-up before your first run of the day can make a big difference. It helps your body feel more balanced and supported so you can move better, react faster, and enjoy your time on the hill without your back paying for it later.
