Get Snow Ready: 8 Essential Warm-Up Moves Before Skiing & Snowboarding

By Aimee Fuller, Two-Time Winter Olympian, Broadcaster and Author. 

There’s something special about those first runs of the season; that mix of nerves, excitement and the buzz of fresh snow under your board. But to really enjoy it, and stay strong all week, you’ve got to prime the body first. Think of these as your moves to switch on, awaken the body, fine-tune the engine, elongate the muscles and fire up the joints before you hit first lift. No gym, no gear needed, just you and an optional yoga mat, and 10 minutes to put in to maximise the day. As a former Olympian on tour, I took action and it became a ritual that made me better, stronger, more focused and the athlete that I am today.

1. Upward Dog

Why: Opens the chest, shoulders and hip flexors, perfect for countering long travel days or tightness from sitting on lifts. It builds spinal mobility and improves posture for that tall, athletic stance on snow.

How: Lie face down, hands under shoulders. Press through your palms, lift your chest and thighs, open through the heart and draw shoulders back. Breathe deeply for 3-5 slow breaths.

2. Downward Dog

Why: Lengthens the hamstrings and calves while building shoulder stability, essential for balance and absorbing changes in terrain.

How: From plank, lift hips high to form an inverted V. Press heels gently toward the ground, relax the head and engage the core. Pedal through the feet to warm the legs.

3. Core Awakening (Opposite Arm & Leg Extension)

Why: Fires up the deep stabilising muscles that protect your spine and keep you centred when carving, and awakens those balance sensors.

How: Start on all fours. Extend your right arm forward and left leg back, keeping hips square. Hold for a breath, then switch sides. Move with control for 8-10 reps.

4. Runner’s Lunge with Twist (Elbow to Mat)

Why: Mobilises hips and spine, your key movers for turns, edge transitions and impact absorption.

How: Step one foot forward into a deep lunge. Drop the back knee if needed. Lower your front elbow towards the mat, then rotate the torso open towards your front leg. Repeat 5 times each side.

5. Yogi Squat

Why: Opens hips and inner thighs while building glute and quad strength, your mountain power base.

How: Stand with feet wider than hips, toes turned out. Drop into a deep squat, elbows inside knees, hands in prayer. Lift the chest and press knees out. Hold for 5 deep breaths.

6. Marching Glute Bridges

Why: Activates glutes, hamstrings and core, improving stability and knee protection before you ride.

How: Lie on your back, knees bent, feet flat. Lift hips into a bridge, then march one knee toward the chest at a time. Keep hips level. Repeat 10-12 marches.

7. Reverse Plank (Knees Bent)

Why: Strengthens the back body and opens the shoulders. Great for posture and endurance through long riding days.

How: Sit with hands behind you, fingers pointing forward, knees bent. Press through feet and lift hips, squeezing glutes. Keep chest open and hold for 20-30 seconds.

8. Active Pigeon

Why: Releases deep glute and hip tension from riding in a fixed stance, boosting mobility and recovery.

How: From all fours, bring one shin forward, sliding the back leg long. Keep the front foot flexed. Inhale to lift the chest, exhale to fold forward gently. Add small pulses to deepen.

Why Warm Up? Because I did throughout my career; it was my moment of morning focus, my time to set an intention and tune the body in to what’s possible. Control the controllable. No yoga mat? Use a towel. If there’s a will, there’s a way, and trust me, you’ll thank me for it. A good warm-up is your secret weapon. It primes muscles, joints and breath so you can ride stronger, move smoother, and recover faster. Ten minutes of mindful movement before first lift makes all the difference, turning stiffness into flow and nerves into confidence.

So roll out your mat, breathe deep and move with purpose, because the best way to ride longer and laugh harder is to start every day snow-ready.

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