For backcountry skiers in Eagle and Summit Counties, mastering kick turns isn’t just about technique—it’s about having the strength, stability, and mobility to execute them confidently in challenging terrain.
As physical therapy specialists who work with everyone from weekend warriors to professional athletes, we’ve seen how proper conditioning can transform this essential backcountry skill from a source of anxiety to a fluid part of your uphill game.
Whether you’re planning your first tours around Breckenridge or you’re a seasoned veteran eyeing steeper lines in the Gore Range, these targeted exercises will help you build the foundational strength and stability needed for smooth kick turns.
The best part? You can do them all at home or in the gym to prep for your next trip.
- Wall Sit Toe Raises – Strengthen tibialis anterior to lift your tip
- Nordic Hamstring Curls – Strengthen hamstrings to lift the entire ski
- Hip CARS – Hip openers to improve flexibility and initiate the turn
- Hip Airplane – to improve hip strength and truck control while challenging balance
- Warrior Lunge – to improve dynamic hip flexor and quad strength to complete the turn
Exercises
1. Wall Sit Toe Raises: Lift Your Tips with Precision
Backcountry skiing takes strength, balance, and control—especially when it comes to those tricky kick turns. One simple exercise that can make a big difference? Wall Sit Toe Raises.
This move strengthens your tibialis anterior, the muscle that helps lift your ski tips. The stronger it is, the easier it becomes to clear your tips and execute smooth, controlled kick turns in deep snow or on steep terrain.
Add a few sets to your routine and see how much smoother your kick turns feel next time you’re out on the trails!
- How To:
- Lean against a wall, sliding down into a seated position with your knees bent at a 90-degree angle.
- Keep your back flat against the wall.
- Lift your toes off the ground, engaging your tibialis anterior muscles.
- Lower your toes back down with control.
- Repeat for multiple repetitions.
- Key Benefits:
- Strengthens the tibialis anterior, the muscle responsible for lifting your ski tips.
- Improves your ability to clear your ski tips during kick turns, especially in deep snow or on steep slopes.
- Creates smoother, more controlled kick turns.
2. Nordic Hamstring Curls: Power Up Your Ski Lift
One of the best exercises to improve your backcountry skiing technique is the Nordic Hamstring Curl. This move strengthens your hamstrings, giving you the power to lift your entire ski with ease during those tricky kick turns.
Building strong hamstrings not only improves your efficiency but also reduces the risk of injury, helping you enjoy the backcountry with confidence.
Start incorporating Nordic Hamstring Curls into your training routine and feel the difference on your next adventure. Your legs will thank you!
- How To:
- Kneel on the ground with your feet secured (ideally with a partner or a specialized machine).
- Lower your body forward, maintaining a straight line from your knees to your shoulders, using your hamstrings to control the descent.
- Push yourself back up to the starting position using your hamstrings.
- If you are unable to do the full motion, start with negatives, and work up to the full motion.
- Key Benefits:
- Strengthens your hamstrings, providing the power to lift your entire ski during kick turns.
- Enhances efficiency and reduces the risk of injury.
- Allows for easier lifting of the entire ski, for a more controlled kick turn.
3. Hip CARs (Controlled Articular Rotations): Unlock Hip Flexibility
Hip mobility is key when maneuvering in the backcountry, and Hip CARs (Controlled Articular Rotations) are a great way to improve flexibility and control. These slow, intentional movements help open up your hips, giving you a greater range of motion to initiate smooth, efficient turns when skinning uphill.
Add these to your routine, and you’ll feel the difference next time you’re making kick turns on steep terrain!
- How To:
- Start on all fours or standing, maintaining a stable core.
- Slowly and deliberately rotate your hip joint in a circular motion, maximizing the range of motion without pain.
- Focus on isolating the movement to the hip joint.
- Repeat on the other side.
- Key Benefits:
- Improves hip mobility and flexibility, essential for initiating and controlling kick turns.
- Opens up the hips, allowing for a wider range of motion.
- Allows for smoother initiation of the kick turn.
4. Hip Airplane: Master Balance and Trunk Control
Want better control and stability when making those backcountry kick turns? Hip Airplanes are a game-changer!
This exercise builds hip strength, trunk control, and balance—all key for navigating steep, technical terrain. Start assisted (like in the video) for support, or level up by going unassisted for an extra challenge.
Stronger hips = smoother turns. Add Hip Airplanes to your routine and feel the difference next time you hit the skin track!
- How To:
- Stand on one leg, maintaining balance.
- Hinge at the hip, extending the other leg straight back and lowering your torso forward.
- Extend your arms out to the sides for balance, mimicking an airplane.
- Return to the starting position with control.
- Start assisted for more support, and progress to unassisted.
- Key Benefits:
- Builds hip strength, trunk control, and balance, crucial for navigating technical terrain.
- Enhances stability during kick turns, preventing wobbling and loss of control.
- Creates stronger more stable turns.
5. Warrior Lunge: Build Dynamic Hip and Quad Strength
When tackling challenging kick turns in the backcountry, dynamic strength and hip flexibility are non-negotiable. The Warrior Lunge is your go-to exercise for building the power needed to drive through those turns. This dynamic movement strengthens your hip flexors and quads, allowing you to powerfully complete each step of the turn, even on steep, uneven surfaces. By improving your ability to shift your weight and maintain stability during the lunge, you’ll find it easier to execute clean, efficient kick turns.
Add these to your routine, and you’ll feel the difference next time you’re pushing through those tight, technical kick turns on the skin track!
- How To:
- Start standing with feet hip-width apart.
- Step forward with one leg, bending both knees to 90 degrees.
- Rotate your upper body towards the front knee.
- Push back to the starting position and repeat on the other side.
- Key Benefits:
- Improves dynamic hip flexor and quad strength, essential for completing kick turns.
- Enhances stability and power during the turning motion.
- Allows for strong completion of the kick turn.
Need Help Getting Slope-Ready? Axis Can Help
Remember, just like in the backcountry, progression is key. Start with 2-3 sessions per week, allowing adequate rest between workouts – and as you begin to notice improvements, increase the frequency and intensity of your sessions.
Want to ensure you’re performing these exercises correctly or need modifications for specific conditions? Our physical therapy team at Axis Sports Medicine specializes in working with mountain athletes.
Stop by any of our locations in Avon, Breckenridge, Frisco, or Silverthorne to get personalized guidance for your backcountry goals.
