Best Exercises for Snowboarding: Legs, Core and Balance

The best exercises for snowboarding build leg strength, core stability and balance: squats, lunges, single-leg deadlifts, planks and balance board work. Do them 2 to 3 times a week for a few weeks before the season, and you'll ride longer with less soreness.

What You Need

You can do most of these exercises with your body weight. Two pieces of equipment help:

• REP Fitness Kettlebell: For goblet squats and single-leg deadlifts. Check price
• Indo Board: A balance board originally made for surf training. It's one of the closest things to riding a board at home. Check price

Leg Exercises

Your legs power every turn and absorb every bump.

• Bodyweight squats: Feet shoulder-width apart, chest up. Lower your hips as if sitting in a chair.
• Goblet squats: Hold a kettlebell or dumbbell against your chest while you squat. This also works your core.
• Jump squats: Squat, jump, and land softly back into a squat. They build the power you need for ollies and absorbing landings.
• Lunges: Step forward, backward or to the side until both knees bend to about 90 degrees. Side lunges work the inner and outer thighs you use for edge control.
• Wall sits: Hold a seated position against a wall. This builds the endurance for long runs.
• Calf raises: Rise onto your toes, then lower slowly. Do them on a step for a bigger range of motion.

Key Exercise: Single-Leg Romanian Deadlift

Stand on one leg, hinge at the hips and lower a weight toward the floor, keeping your back straight. Then stand back up. It works your hamstrings and glutes and challenges your balance at the same time. It's named after Nicu Vlad, a Romanian Olympic weightlifter.

To get even closer to riding, try exercises in your snowboard stance, such as sumo deadlifts or squats with your heels or toes raised to copy carving.

Core Exercises

A strong core keeps you balanced, helps you start turns and protects your back.

• Plank: Keep a straight line from head to heels. Hold for 30 to 60 seconds.
• Side plank: Prop yourself on one elbow and lift your hips. This works your obliques (the muscles at the sides of your waist).
• Russian twists: Sit with your knees bent and feet off the floor. Twist from side to side, holding a weight for more challenge.
• Bicycle crunches: Lie on your back and bring each elbow toward the opposite knee.
• Dead bugs: Lie on your back with your arms up and knees bent. Lower one arm and the opposite leg, keeping your lower back on the floor.

Move slowly and with control. A few good reps are better than many rushed ones.

Balance Exercises

• Balance board: Practice on an Indo Board for a few minutes a day. Once you're steady, add squats.
• Single-leg stand: Stand on one leg as long as you can. Make it harder by closing your eyes.
• Bosu ball: Do squats or lunges on a Bosu ball (a half ball with a flat base).
• Agility ladder: Quick footwork drills improve how fast you react to changing terrain.

For extra realism, do your balance work in your snowboard boots.

Sample Workout

Do this 2 to 3 times a week. Adjust the sets and reps to your fitness level.

1. Warm up: 5 minutes of light cardio, then dynamic stretches (stretches done while moving, such as leg swings).
2. Legs:
   • Squats: 3 sets of 10 to 12 reps
   • Lunges: 3 sets of 10 to 12 reps on each leg
   • Wall sit: 3 sets of 30 to 60 seconds
   • Calf raises: 3 sets of 15 to 20 reps
3. Core:
   • Plank: 3 sets of 30 to 60 seconds
   • Russian twists: 3 sets of 15 to 20 reps
   • Bicycle crunches: 3 sets of 15 to 20 reps
4. Balance:
   • Balance board: 3 sets of 1 to 2 minutes
   • Single-leg stand: 3 sets of 30 to 60 seconds on each leg
5. Cool down: 5 minutes of static stretches, holding each one for 30 seconds.

Listen to your body, and rest if something hurts. Doing the workout every week matters more than doing it hard.

The Bottom Line

Start 4 to 6 weeks before your first day on snow. Focus on squats, lunges, single-leg deadlifts, planks and balance work. A kettlebell and an Indo Board are all the equipment you need.