Fit for winter #4: Leg muscles

Strong legs are essential for skiing. No problem. Experienced ski instructors together with SportboXX -founder Günther Matzinger have put together a range of effective exercises with which you can train your muscles to be ready for the slopes for when winter comes around.

The programme:

With Stefan Baumgartner

Ski school director, Saalbach Hinterglemm

Skiing instructor Stefan Baumgartner.
Stefan Baumgartner

“The legs have to be well trained for deep snow slopes, mogul slopes or icy areas.”

How it works:

Each of the workouts trains a specific group of muscles. Those who want to see noticeable fitness improvement should not miss out any exercises. All you need to exercise: a thermal mat, motivation and a love of winter.

    • Warm up before every workout
    • Choose the number of exercises you want to practice, according to your abilities and the desired intensity
    • Ideally start training about 3 months before your ski holiday and do 2 to 3 sessions a week
The colour-coded levels give an overview of the three stages of difficulty.
Use the colours to define the number of times you need to repeat the exercise according to your level of fitness

Pelvic lifts

The pelvic lift exercise.
The pelvic lift exercise is an efficient exercise for training the leg and core muscles
    • Lie on your back and bend up your knees
    • Raise your pelvis until your thighs and upper body form a straight line
    • Move back to the starting position
    • More difficult: Whilst lifting the pelvis, raise and stretch one leg
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Heel lift

The heel lift exercise.
The heel lift trains the leg and core muscles
    • Kneel down on your hands and knees
    • Bend one leg and lift it upwards towards the ceiling
    • Move back to the starting position
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

Inner leg lift

The inner leg lift exercise.
The inner leg lift exercise focuses on strengthening the inner thigh muscles
    • Lie on your side and stretch your upper leg out in front of you
    • Lift and sink the lower, stretched leg
    • Relax
    • Repeat the exercise as recommended according to the 3 levels of difficulty

In this interview, SportboXX founder Günther Matzinger tells you why regular fitness training before your skiing trip can make a world of difference.

Leg strengthening: Tick!


I have always loved snow but winter in England was usually more grey than white. Now living in Austria, my kids have inherited my passion for skiing and we make most of every winter, getting out in the snow whenever we can!


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