Warm-up before hitting the slopes (5 minutes for knees and hips)

Suggested time: 5 minutes

Introduction

Short dynamic moves raise muscle temperature and prime knees and hips for turning, edging and rhythm on the first runs.

Steps (HowTo)

  1. March in place + joint circles (30–45 s)
    Light march and gentle circles: ankle, knee, hip. Relax shoulders, breathe smoothly.
  2. Quarter squats with pause (40–60 s)
    Feet hip-width, lower to ¼ squat, hold 1 s, rise. Knees track toes, spine neutral.
  3. Reverse lunge + torso rotation (40–60 s)
    Step back, light knee bend, add a small rotation toward the front knee. Alternate sides.
  4. Side-to-side “ski sway” (60 s)
    Shift weight left-right like in a turn. Controlled knee flex, active hips.
Warm-up before skiing: 5-minute activation for knees and hips with simple dynamic moves.
Five minutes of dynamic moves to prime knees and hips for the first run.

Typical Mistakes

  • Skipping warm-up because it’s cold—leads to stiffness.
  • Fast, jerky motions without control—stress on knees.
  • Static stretching before skiing—save it for after skiing.

Beginner Questions

Can I do this in ski boots?

Yes, but keep movements controlled and shallow. Ideally warm up before putting boots on.

How hard should I breathe?

Slightly elevated breathing and warmth in the legs—don’t tire yourself before the first run.

What next after warming up?

Keep the first two runs easy with wide turns—think of them as warm-up on snow.

Instructor’s Tip

“Sync with your breath: exhale on effort. Calm rhythm is as important as the motion.”

Conclusion

More stable knees, freer hips and better feel from the very first turns. Five minutes that pay off all day.