Lunges for skiing: which variations to do and why

Lunges train one leg at a time, which suits skiing because each turn loads your outside leg more than the other. Start with reverse lunges, which are usually easier on the knee, add lateral lunges for side-to-side control, and progress slowly in depth and speed over about six weeks.

Updated: 2026-11-04

Skiing is not a two-footed sport in the way a squat is. In every turn, one ski carries most of the load. That is why lunges, which make each leg work on its own, earn a place next to squats in a ski plan. This guide explains which lunge to choose, what the research says about knee loading and how to progress.

Why one leg at a time

In elite giant slalom racers, the leg on the outside ski worked hardest: its knee extensors spent about twice as long lengthening under load as pushing off, with muscle activity matching near-maximal isometric contractions^[1]. Recreational turns are gentler, yet the pattern is the same: the outside leg brakes, slowly lowering you through the turn. Lunges mimic that single-leg lowering, and they expose side-to-side strength differences that squats hide. If one leg wobbles more, that is useful information.

Reverse lunge first

For most beginners the reverse lunge is the right starting point. You step back, lower, and push through the front foot to return. The front foot stays planted, so it is easier to keep your weight over the middle of the foot and the knee behind the toes.

Lab studies back up the idea that direction matters. In a study of 15 young men, the forward lunge produced greater knee bend, ankle dorsiflexion, inner thigh muscle activity and vertical ground force than the backward lunge, and the authors concluded that lunge direction should be chosen by a person's condition and ability^[2]. A separate study that modelled patellofemoral joint loading in 16 healthy adults found that forward lunges loaded the joint more at the shallowest knee angles, while side lunges loaded it more from about 40 to 100 degrees of knee bend^[3]. Both are small studies of healthy people in a lab, so use them as a hint, not a rule: if front-of-knee discomfort bothers you, begin with reverse lunges and shallower depth.

Lunge variations for ski fitness

Reverse lunge

Step back about one long stride, lower until the front thigh is near parallel, keep the front heel down. Do 8 to 10 per side, slowly.

Split squat

Hold the staggered position and move only up and down. It is the same pattern without stepping, so it is easier to balance and simple to load later with a backpack.

Forward lunge

Step forward and brake the movement with your front leg. It is harder on balance and on the quads, which is why it is a useful progression once reverse lunges feel easy.

Lateral lunge

Step wide to the side, sit back into that hip with the other leg straight, and push back to the middle. Skiing involves a lot of weight moving side to side, and this move trains that plane. It is also in the balance-and-knees session of the SnowStreak plan.

Walking lunge

Good for endurance once the basic form is solid. Keep the steps long enough to keep your front shin near vertical.

Technique checklist

• Torso tall, a slight forward lean from the hips is fine.
• Front knee tracks over the second toe. If it dives inward, shorten the range or slow down.
• Front heel stays on the ground.
• Take a count of three on the way down. The slow lowering is the point.
• Touch a wall or chair for balance when needed. Balance is a skill you build, not a test.

A six-week progression

• Weeks 1 to 2: reverse lunges with hands on hips or a support, 30 seconds work, 30 rest, 3 rounds.
• Weeks 3 to 4: slower tempo, deeper range, and 5 to 8 lateral lunges per side in the same block.
• Weeks 5 to 6: add forward or walking lunges, and for the last round hold a light backpack in front of your chest.

Two to three sessions a week is a sensible target. The Swiss accident insurer Suva recommends exactly that, with a programme matched to your fitness level, and says to stop an exercise that causes pain^[4]. Put lunges in a leg day beside squats and wall sits, and balance work on another day. The weekly layout is in the ski fitness plan, and ski knee injury prevention explains why balance and control matter so much for knees.

Tracking sides and fixing imbalances

Do the weaker leg first and match reps on the stronger side. Do not add extra reps for the strong leg. If one side is clearly worse after three weeks, add one extra set on that side only. If one side hurts rather than just burns, stop and have it checked.

Common mistakes

• Steps that are too short, which push the knee far over the toes.
• Letting the knee cave in when you tire.
• Rushing the lowering phase to finish faster.
• Skipping lunges because they feel awkward. Awkward means you need them.

When to see a professional

Muscle burn and a bit of soreness are expected. Sharp knee pain, swelling, locking or a feeling that the knee gives way are not. If that happens, stop and see a doctor or physiotherapist. People with existing knee problems should check the variation and depth with a professional before starting.

Lunges and the first days on snow

Lunges also teach something useful that no machine does: you have to find your balance while the load moves. That is the same skill you use when a ski catches an edge or the snow changes under one foot. If you only have time for three leg exercises, many ski plans choose a squat, a reverse lunge and a wall sit, and the SnowStreak leg session follows that logic.

On the slope, remember that strong legs do not replace sensible pacing. Shorten the first day, stop before your thighs shake, and keep the last run easy. Tired legs on a long final run are when many skiers get hurt, and no lunge session fully protects against that.

SnowStreak, an iPhone app, builds a reverse lunge into the leg-strength session and a lateral lunge into the balance session, with timed intervals and a weekly streak. Free to start, no account; it is a plan-keeper, not a coach. See it on the App Store.