Snowboard Workout: The Best Exercises You Can Do to Improve Your Snowboarding

Snowboarding demands strong legs and ankles for steering, core strength and body rotation for smooth turns, and a stable, balanced stance to keep you upright on uneven terrain or over bumps. Whether you’re a seasoned snowboarder or a beginner eager to carve your first turns, off-season training is key to maximising your performance and enjoyment on the mountain or in the centre.

Correctly preparing your body will allow you to ride longer and with greater confidence, all while minimising the risk of injuries. To help you get ready, this article outlines a comprehensive snowboard workout featuring exercises designed to heighten your strength, balance, and flexibility, ensuring you're in peak condition for the slopes.

 

Squats

Squats are one of the most important exercises for snowboarding training, as they strengthen nearly all the lower-body muscles needed for riding, including your glutes, quads, hamstrings, hip flexors, and calves. They also engage your core, which is essential for balance and stability on the slopes. In practice, the stronger your squat, the longer and more confidently you’ll be able to ride.

To perform a squat, start by standing with your feet shoulder-width apart, mimicking your snowboard stance. Extend your arms forward to help maintain balance, then lower your body in a controlled, sitting motion until your thighs are roughly parallel to the ground. Once you’ve reached this position, push back up to standing.

Begin with 2–3 sets of 10 repetitions and focus on proper form. As you progress, you can up the intensity by incorporating jumping squats. Unlike regular squats, jumping squats add an explosive movement that increases resistance and further develops power and strength.

 

Lunges

Lunges are an excellent exercise for snowboarding, as they strengthen key muscle groups such as the abdominals, back, glutes, quads, hamstrings, and calves. They also help your balance, making them one of the most highly recommended exercises for snowboarders.

To do a lunge, begin by standing upright with your feet slightly apart. Step one foot forward, about two feet ahead of the other, and bend both knees as you lower your body. Keep your upper body straight as you drop your back knee toward the ground, stopping just before it touches, while balancing on the ball of your back foot. At the same time, your front thigh should be parallel to the floor. Push back up to your starting position and repeat.

Start with 2 sets of 10 repetitions for each leg. Once you’ve mastered the forward lunge, go on to reverse lunges alongside jumping lunges. These not only challenge your muscles further, but also enhance your balance and coordination.

 

Deadlifts

Deadlifts are a staple exercise for many snowboarders, as they effectively strengthen the quads, hamstrings, and glutes - key muscles for powering through turns and maintaining stability on the slopes. Unlike bodyweight exercises, deadlifts require the use of barbells or dumbbells.

To perform a conventional deadlift, focus on lifting the weight from the ground using your legs as the primary source of power, keeping your back straight and your core engaged. For beginners, start with 3–5 sets of 2–6 repetitions to build strength gradually.

If you don’t have access to barbells or dumbbells, you can try a single-leg deadlift with a knee raise. This variation not only strengthens the hamstrings, glutes, knees, and ankles, but also improves core stability, balance, and overall control.

To carry out this exercise, stand on one leg while keeping it straight, and engage your core and glutes as you extend the other leg behind you. Your extended leg and torso should form a straight, parallel line to the ground. From this position, bring the extended leg forward into an upward knee raise, similar to a lunge. Start with 1 set of 15 repetitions and increase the number as you gain confidence and strength.

 

Burpees

Burpees are a popular full-body exercise that combines endurance and aerobic training, making it a natural snowboarding exercise. This dynamic movement strengthens multiple muscle groups while providing a highly effective calisthenic workout. At its core, a burpee consists of two main components: a push-up and a jump, performed in a fluid sequence. By complementing upper-body strength with lower-body explosiveness, burpees improve both strength and cardiovascular fitness.

To do a burpee, start by standing with your feet shoulder-width apart. Drop into a squat position, placing your hands on the ground in front of you. Shift your weight onto your hands and kick your feet back into a plank position. From there, engage your core and perform a push-up. Next, pull your feet back into a squat position, shifting your weight onto your feet. Finally, explode upwards into a jump, reaching your arms overhead, and land softly in your starting position.

Keep your core engaged throughout the entire movement to maintain proper form. Start with 3 sets of 10 repetitions and gradually increase the intensity as your fitness gets better.

 

Planks

The traditional plank is a foundational exercise for building core strength, improving balance, and supporting spinal stability. It engages the abdominal muscles, back muscles, hip flexors, and quads, making it an integral part of any snowboarder’s workout routine.

To perform a plank, start on all fours on the ground. Bend your elbows to 90 degrees and rest your weight on your forearms, ensuring your elbows are directly beneath your shoulders and slightly wider than shoulder-width apart. Extend your legs straight back, balancing on your toes, and align your body so that it forms a straight line from head to toe. Hold this position for 20–30 seconds, completing 2 sets.

For a more challenging variation, the side plank places extra emphasis on the oblique abdominal muscles. Begin by lying on your right side with your legs extended and stacked on top of each other. Position your right elbow directly under your shoulder for support. Engage your core as you lift your torso off the ground, keeping your body in a straight line from head to toe.

Make sure to engage your shoulders, core, and glutes, and focus on steady breathing throughout the hold. Repeat the exercise on your left side. Although side planks are more advanced, aim to hold each side for 20–30 seconds and complete 2 repetitions per side.

 

As a final tip, one of the most enjoyable ways to stay in shape is by trying out other board sports. For instance, surfing provides an excellent full-body workout while improving your balance and coordination. Similarly, skateboarding is a fantastic way to keep your muscles toned and sharpen your sense of balance. If you prefer other forms of exercise, running or cycling are great options for enhancing your cardiovascular fitness.

We hope this guide has equipped you with the best exercises you need to prepare for snowboarding season. At Longsands, we’re proud to offer a wide range of stylish and functional snowboarding gear, including trousers, t-shirts, hoodies, sweatshirts, beanies, backpacks, and accessories to complete your look.