Get ready for the ski season with Zuza Witych: simple pre-season training for freeriders
Tired legs on the first day out? You’re not alone. Pre-season prep is the easiest way to make sure your legs can handle long hikes, deep snow, and endless laps this winter. Montec rider Zuza Witych shares her favorite exercises to help you build strength, balance, and endurance before the season starts.
Every rider knows that feeling: your mind’s ready to drop in, but your legs are burning after two runs. That’s where pre-season training comes in. You don’t need a complicated plan or hours in the gym, just a few solid movements that help your body handle big days on the mountain.
We asked Montec rider Zuza Witych to share her go-to leg exercises for getting freeride-ready. They’re simple, quick, and perfect for building balance and endurance before winter hits. Whether you’re training at home, outdoors, or sneaking in a quick gym session between trips, these moves will help you get stronger for long hikes, deep snow, and steep descents – everything you need to stay confident when the terrain gets unpredictable. Do them regularly now, and you’ll be thanking yourself when you’re skinning up, charging lines, and going for one more drop later this season.
1. Bulgarian split squat
Bulgarian split squats are a killer for building freeride-ready legs. They hit your quads and glutes – the muscles that keep you stable and in control when you’re charging through variable snow or holding a strong stance in deep powder.
How to do it:
- Stand a step in front of a bench, chair or box and place one foot behind you.
- Keep your weight on your front leg and lower until your back knee almost touches the ground.
- Push back up through your front heel.
- Do 3 sets of 8-12 reps per leg, and add weight or extra reps each week as you get stronger.
2. Step-ups
Step-ups are simple but seriously effective for ski strength. They build power, balance, and endurance – all things you’ll need when bootpacking to a line or pushing through heavy snow. The movement mimics the uphill effort of hiking or touring, making it perfect pre-season prep for freeriders.
How to do it:
- Use a sturdy bench, chair, or box that’s about knee height.
- Step up with one foot, driving through your heel and keeping your body upright.
- Bring your other leg up, then step back down slowly and controlled.
- Focus on using your front leg – avoid pushing off the back one.
- Do 3 sets of 10 reps per leg, and add reps or/and weight or a backpack over time for progression.
3. Wall sit
Wall sits are the ultimate test of endurance – and nothing mimics that mid-descent leg burn quite like this one. It strengthens your quads and glutes, helping you stay solid and controlled when the line gets long, the snow gets deep, or the conditions get rough.
How to do it:
- Stand with your back against a wall and slide down until your knees form a 90° angle.
- Keep your feet shoulder-width apart and your weight evenly distributed.
- Hold the position for 30-45 seconds to start, keeping your core tight.
- Rest, then repeat for 3 sets – adding 5-10 seconds each week to build endurance.
4. Hamstring hold
Your hamstrings work overtime when you’re skiing – absorbing landings, keeping you balanced, and helping you stay centered through uneven terrain. The hamstring hold strengthens the back of your legs and supports knee stability, making it a key move for any freerider.
How to do it:
- Lie on your back with one leg straight and lifted slightly above the ground.
- Keep your other leg bent with your foot planted for support.
- Hold the lifted position for 25 seconds, keeping your leg straight and your core engaged.
- Switch legs and repeat.
- Do 3 sets per side, adding 5 seconds each week as you get stronger.
5. Single leg glute bridge
Another great exercise for the glutes, this one focuses on building dynamic strength and hip stability. Strong glutes are key for keeping your stance solid and your movement smooth – whether you’re skinning uphill, dropping into a line, or powering through deep snow.
How to do it:
- Lie on your back with one knee bent and foot flat on the ground, the other leg straight.
- Push through the heel of your bent leg to lift your hips until your body forms a straight line from shoulders to knees.
- Keep your core tight and squeeze your glutes at the top.
- Lower slowly and repeat for 8-12 reps per leg.
- Complete 3 sets, adding reps or light resistance over time.
Wrapping up
Start now, and you’ll thank yourself when the season kicks off. A few sessions a week are all it takes to wake up those ski legs and build the strength you’ll need for long tours, deep snow, and steep descents. Keep it simple, stay consistent, and your body will be more than ready when winter finally drops.
