Have you ever found yourself unable to stand after your first day skiing? Let alone after the first few runs? Not everyone trains like an athlete. Some of us are not using our ski leg muscles during the off-season.

If any of this applies to you, here are three quick workouts you can do at least a week before your trip to start ripping as soon as you hop off the plane:

#1 Squats – Glutes

This one is pretty common, and you can do it at home. Follow this link for proper form. If you don’t use your glutes often, you may be in pain for a day or two after doing only one set. You can eventually add weight and get up to a few sets at a time, but for now, it’s probably a good idea to shock those muscles with one and let them recover for a day or two before continuing to work them.

#2 Leg Extensions – Quads

These are best done on a leg extension machine at a gym. Follow the machine instructions with low weight, aim for one set, and then move up. Remember to focus on form and forget the weight. You don’t want it to be easy, but even going on the lowest weight setting with proper form will benefit you more than trying to push your max weight. Keep the reps high and weight low.

#3 Leg Curls – Hamstrings

Same principle as above. Find the leg curl machine and go for it. Be careful not to push yourself as you can cramp up and cause further issues to this muscle. Ease into it, and you’ll be ready to go.

It’s best to consult a trainer for proper conditioning, weight, and rep count guidance.

I have been taught to exercise with high reps and low weight. For someone who doesn’t use these muscles often, it makes sense for skiers.

Think about a ski day. You’ll be focused on continuous spurts of reps during runs, resting times on lifts, and repeat for up to eight hours. You can turn this into a workout with many sets to build endurance.

I do three sets of 12 for each exercise two to three times per week. It’s good not to do them on back-to-back days so your muscles have time to rest.

I always stretch these muscles before and after my leg workouts to prevent cramps and pain during exercise. Getting one set in two days before your trip will put you ahead of where you would have been without training.

Get out there and go for it to enjoy skiing without leg muscle pain/cramps. Maybe you’ll find yourself standing rather than needing to sit during après.