The therapists at Leading Edge Physiotherapy at Capilano Rehab Center are getting excited about sponsoring and offering our helping hands again this year at the Canadian Birkebeiner Ski Event February 14 2026. We hope this recent dump of snow locally in Edmonton is getting you stoked about racing and training. As an effort to assist with a successful training season, here is some information about helpful skiing cross training exercises. These activities can help supplement your training and potentially reduce overuse injuries common with cross-country skiing.
Please note: these exercises are offered as suggestion only, and should not replace the expertise and evaluation with a qualified medical practitioner should specific activity limitations or challenges exist. Please consult with a medical physician or a physiotherapist to ensure safety before initiating any new exercise program. Please also discuss with your coaching staff to help determine the best timing to introduce supplemental exercises in your training and racing schedule.
The sport of cross-country skiing primarily requires a combination of full-body strength (muscular strength, power and endurance from the legs, abdominal/spinal core, and upper body) and high cardiovascular endurance. It is considered a whole-body sport, distinguishing it from activities like downhill skiing which focus mainly on the lower body. Because of this, it is important to address specific activities to promote development of neuromuscular coordination and power, strength and speed that will promote success with skiing directly.
Key Strength Areas
The sport demands strength across major muscle groups to generate power and maintain balance and form over long distances.
- Core Strength and Stability: The lower body “core” (abdominals, obliques, and lower back) muscles are the foundation for transferring power smoothly between the upper and lower body and maintaining posture while gliding. The core also provides a stable base for the arms to pull against while polling.
The sport demands strength across major muscle groups to generate power and maintain balance and form over long distances.
- Core Strength and Stability: The lower body “core” (abdominals, obliques, and lower back) muscles are the foundation for transferring power smoothly between the upper and lower body and maintaining posture while gliding. The core also provides a stable base for the arms to pull against while polling.
Suggestions: Planks, hip bridges, “bird dog” arm and leg reaches, and lean backs on large exercise ball can help build solid support.
Lower Body Strength
The quadriceps, hamstrings, glutes, and calves are essential for the “kick” or push-off phase and for stable descents and uphill climbs.
Suggestions:
Single-leg exercises such as squats (step-over) and lunges are crucial as skiers spend most of their time balancing on one leg. Box jumps, stair climbs, and calf raises also can assist with key muscle activation and building explosive power. Don’t forget about the sidelying hip lifts to help with pelvic stability in the lunge/stride position.
Upper Body Strength: Significant strength in the arms (triceps, biceps), shoulders (deltoids), and back (latissimus dorsi) is needed for effective polling, which provides propulsion, especially during the double-polling technique.
- Hold for a couple of seconds and return to neutral.
- You can also perform this movement while lying on your stomach, lifting your upper body off the ground using the muscles of your back.
Tips: Focus on extending your chest forward and keeping your neck in a neutral position to avoid straining it.
Balance and Coordination
Beyond raw strength, the ability to balance on one leg while moving is vital for efficiency and injury prevention.
Suggestions:
Key balance exercises could include airplanes, single leg balance and clock exercises, unstable surfaces such as BOSU or wobble board balance, and key training in tandem stance (similar to stride position).
In essence, successful cross-country skiing performance is not just about having maximal strength but the ability to apply that strength efficiently and withstand fatigue for extended periods.
We hope you are enjoying the early ski season thus far and can find the time to integrate some supplemental exercise into your training. If you have specific questions or concerns about your physical training or recovery, we are happy to consult and assist you in preparation for the race. Please feel free to reach out to the clinic at 780-466-1104 or online at www.leadingedgephysio.com and we can keep you moving. Stay safe and warm over the holiday season!
Yours in Health,
Dan Timmermans, PT, MSc PT, BSc Kin, CGIMS, CAFCI
Owner, Physical Therapist, Certified Vestibular Therapist
Leading Edge Physiotherapy Capilano