10 essential exercises to optimize your cross-country skiing sessions!

Cold weather, snow, nature… the conditions are perfect for cross-country skiing! A truly comprehensive sport, it works the upper body as well as the core and legs, while providing an effective cardiovascular workout that quickly warms you up.

But to get the most out of it and prevent fatigue from spoiling the fun, targeted complementary training is a valuable ally. If, like me, you train during the week to improve your performance on the weekend, here are my top 10 essential exercises to improve your efficiency, endurance, and enjoyment of cross-country skiing.

Here are 10 exercises to make your cross-country skiing more effective

1. Cossack-style side lunges

This exercise improves the mobility and strength of the adductors, which are essential for lateral thrust and stability when transferring weight in cross-country skiing. It also contributes to better range of motion and injury prevention.

2. Single-leg bridge or cable kickback

The hamstrings play a key role in propulsion. Working them unilaterally helps to replicate the specific movement of skiing, while correcting imbalances between the legs.

3. High knee step-up on BOSU

This exercise combines strength, coordination, and stability. It strengthens the adductors and the stabilizing muscles of the ankle and knee, which are essential for maintaining balance on uneven ground.

4. Wood chop: back lunge with medicine ball

The rotational movement strongly engages the core, which is essential for effective power transfer between the upper and lower body, both in classic style and skating.

5. Side plank with hip lift

Good lateral stability allows for better control of each push and saves energy. This exercise strengthens the obliques, which are essential for balance and efficient movement.

6. Skater squat with TRX

Very specific to skating, this exercise develops leg strength in a unilateral stance, while improving pelvic control and stability.

7. Plank with shoulder taps

Ideal for strengthening your core while working your shoulders. It helps you maintain stable posture when working your arms and poles, especially over long distances.

8. Plank with alternating row

This exercise strengthens your back and core stabilizing muscles, which are essential for maintaining effective posture and preventing slouching at the end of your stride.

9. One-arm overhead carry

Carrying a load above your head engages your core and shoulder stability. This is an excellent exercise for improving postural control and upper body muscular endurance.

10. Reverse fly with free weights

The reverse fly strengthens the upper back and promotes better posture. A strong back allows for more effective pushing with the poles and reduces tension in the shoulders and neck.

How can you incorporate these exercises into your weekly workout routine?

To get the most out of these exercises, there’s no need to overdo it!

Ideally, you should incorporate them 2 to 3 times a week into 30- to 45-minute strength training sessions.

Choose 5 to 6 exercises from the list, prioritizing:

• 1 to 2 exercises for the legs
• 1 to 2 exercises for the core
• Same, 1 to 2 exercises for the upper body

Perform each exercise in a controlled manner, focusing on the quality of the movement and stability rather than the load or speed. When incorporated regularly, these strength training sessions will perfectly complement your cross-country skiing outings and allow you to remain effective, even when fatigue sets in.

And if you want to take it a step further with a structured program that’s perfectly tailored to your physical condition, whether it’s to find out what weights to use, how many repetitions and sets to do, or how to progress throughout the season, don’t hesitate to ask one of our kinesiologists for advice. A customized plan will help you maximize your performance… and make the most of the next snowfall!

10 essential exercises to optimize your cross-country skiing sessions! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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