The Snowboarder’s Workout: 13 Exercises to Build Strength and Stay in Shape

The Snowboarder’s Workout from Burton features 13 exercises that you can do (at home or at the gym) all year long to build strength and stay in shape for snowboarding. Riders who train for snowboarding off-snow mention longer days on the mountain and fewer injuries, so if you’ve got a big season planned you owe it to yourself to get in shape.

Getting Started with Snowboard Fitness

A holistic snowboard workout should include exercises that target a wide range of core muscle groups, cardio endurance training, and stretching. When properly combined, these complementary fitness activities create the solid foundation for a lifetime of snowboarding.

Pro tip: Start slow with your snowboarding workout and establish a baseline that is appropriate for you, then work towards your goals.

The 13 Exercise Snowboarder’s Workout

The Snowboarder’s Workout is comprised of 13 basic calisthenics exercises, which means that they use body weight for resistance and require no extra equipment (aside from proper activewear).

Squat
Jumping Squat
Lunge
Jumping Lunge
Single Leg Deadlift to High Knee
Hollow Hold
Superman
Pushup
Wide Pushup
Plank
Side Plank
Chair Dip
Burpee

As you move through these snowboard exercises, pay careful attention to the points of performance and set/rep/time recommendations.

Points of Performance: Instructions that will help you maximize the effectiveness of the specific exercise.
Rep: Short for repetition, a rep is the number of times you should perform a specific exercise.
Set: A set is the number of cycles of reps that you should complete for a specific exercise.
Time: Some exercises require holding a position for a specified period of time, this will be indicated in seconds.

Pro tip: Set counts and repetition counts should be viewed as recommendations only. Different people have different levels of fitness.

1: Squat

The squat is an essential exercise when training for snowboarding. Squats strengthen nearly all of the lower body muscles required for snowboarding, including the quadriceps, hamstrings, hip flexors, calves, and gluteal muscles (buttocks). The stronger your squat, the longer you’ll ride.

Points of Performance: Stand with your feet shoulder width apart and keep your weight on your heels. Keep your core and lower back tight as you sit back and drive your knees out over your toes to the second position. Make sure your knees track directly over your toes, not inward.

The snowboarder's workout: Split images demonstrating a squat. First standing and then squatting with hands outstretched.

There are different squat depths you can achieve, but we recommend focusing on a 90-degree angle at the knees to avoid over-extension.

Sets: 3
Reps: 10

2: Jumping Squat

The jumping squat is similar to a regular squat, but incorporates motion to increase resistance.

Points of Performance: Stand with your feet shoulder width apart and keep your weight on your heels. Keep your core and lower back tight as you sit back and drive your knees out over your toes to the second position. From position two, check that your core is engaged and jump up with an explosive hip extension to position three. Land back into position two, making sure your weight is still on the heels and core is tight.

The snowboarder's workout: Split images - first two steps of jumping squat. Standing, then squatting with hands outstretched.

The Snowboarder’s Workout: Jumping Squat Exercise

Jumping squats are cycled continuously and unbroken until the set is finished.

Sets: 3
Reps: 10

3: Lunge

The lunge strengthens the abdominals, back muscles, gluteal muscles, quadriceps, hamstrings, and calves while also improving balance. A forward lunge is a great place to start before transitioning to a reverse lunge (stepping backwards), which can help further develop balance skills.

Points of Performance: Stand with your legs shoulder width apart. Take a big step forward while keeping your upper body straight and your core engaged. Your front thigh should be parallel to the floor as you drop your back knee toward the floor. Return back to the starting position and repeat with the alternate leg (a lunge on both sides is considered one rep).

The snowboarder's workout: Split image - second two steps of jumping squat. Jumping and bringing legs into a squat mid-air.

Sets: 2
Reps: 10

4: Jumping Lunge

The jumping lunge is a plyometric variation of a regular lunge but incorporate motion to increase balance and coordination. As an added benefit, when done properly this exercise can double as a light cardio workout as well.

Points of Performance: Stand with your legs shoulder width apart. Take a big step forward while keeping your upper body straight and your core engaged. Your front thigh should be parallel to the floor as you drop your back knee toward the floor. From position two, engage your core tight before an explosive hip extension upward, alternating your legs in the air and landing in opposite position. Return back to the starting position and repeat with the alternate leg (a lunge on both sides is considered one rep).

Sets: 2
Reps: 10

5: Single Leg Deadlift to High Knee

The single leg deadlift to high knee exercise helps coordinate and strengthen the hamstrings, gluteal muscles, knees, ankles, and core to enhance strength, control, and balance. As an added benefit, this exercise places very little stress on the spine.

Points of Performance: Keep your weight-bearing leg straight and squeeze the core and glute as you extend one leg behind you. The extended leg and torso should be parallel to the ground. Check that you are tight and engaged as you pass through start position and extend the leg forward and into upward lunge.

The snowboarder's workout: A woman stands straight on a yoga mat, preparing to do a single leg deadlift to high knee.

The snowboarder's workout: A woman balances in a single-leg deadlift pose on a yoga mat.

The snowboarder's workout: A woman stands on a yoga mat with one knee raised at 90-degree.

Pro tip: Use a wall for support as you get comfortable with this exercise.

Sets: 1
Reps: 15 per leg

6: Hollow Hold

The hollow hold is an extremely challenging exercise that works the abdominal muscles and builds core strength. Don’t get frustrated. It’s not easy.

Points of Performance: Lie flat on your back and press your lower back firmly into the ground. Keep your abdominals and buttocks tight and your lower back against the ground at all times. Next, extend your arms overhead and point your toes away from your body. From here, slowly lift your arms, head, shoulder blades, and legs off the ground in a controlled manner. Stay tight through your abdominals and buttocks while you find the lowest position you can hold, without letting your lower back come off the ground. Starting with your limbs higher will be easier to start.

The snowboarder's workout: A woman lies flat on her back on a yoga mat with arms and legs stretched out.

The snowboarder's workout: A woman performing a hollow body hold on a yoga mat.

Pro tip: Don’t arch your back or tuck your chin to ensure maximum benefit.

Sets: 2
Time: 30 seconds

7: Superman

The superman is an excellent supplement to crunches and works the abdominal muscles and builds core strength.

Points of Performance: Lie face down in start position with your neck neutral, arms overhead and legs straight but not locked, and torso tight and still. Simultaneously lift your arms and legs several inches off the ground. Stay tight through your core and squeeze your glutes.

The snowboarder's workout: Split image: First a woman lying prone, second, lifting into a Superman pose.

Sets: 2
Reps: 12 @ 2-5 seconds each

8: Pushup

The standard pushup focuses on strengthening the biceps, triceps, and deltoids (shoulders) while engaging the core to build functional fitness.

Points of Performance: Start on the ground on all fours, positioning your hands just slightly wider than shoulder width. Extend your legs back so you are balanced on your hands and toes, keeping your body flat. Next, engage your core and inhale slowly as you lower your body to the ground, keeping your elbows against your body until they are at a 90-degree angle. Exhale and return to position one.

The snowboarder's workout: A woman on a yoga mat preparing to do a pushup with arms fully extended.

The snowboarder's workout: A woman on a yoga mat performing a pushup, with arms bent and chest near floor.

Pro tip: Avoid locking out your elbows at the top of your pushup to prevent injury.

Sets: 3
Reps: 12

9: Wide Pushup

The wide pushup is similar to the regular pushup, but further targets the pectoralis muscles (chest) while working the biceps, triceps, and deltoids. As an added bonus, wide pushups can enhance balance and posture and reduce the likelihood of back injury.

Points of Performance: Start on the ground on all fours, positioning your hands just two full hands wider than shoulder width. Extend your legs back so you are balanced on your hands and toes, keeping your body flat. Next, engage your core and inhale slowly as you lower your body to the ground, keeping your elbows against your body until they are at a 90-degree angle. Exhale and return to position one.

The snowboarder's workout: A woman preparing to do a wide pushup, with arms extended, wider than shoulder width.

The snowboarder's workout: A woman doing a wide pushup, with arms bent, chest close to ground.

Pro tip: If you’re unable to do pushups as described, start out on your knees.

Sets: 3
Reps: 12

10: Plank

The plank is an important exercise for building core strength, working the abdominal muscles, back muscles, and even the hip flexors and quadriceps.

Points of Performance: Start on the ground on all fours, positioning your hands just slightly wider than shoulder width. Extend your legs back so you are balanced on your hands and toes, keeping your body flat.

The snowboarder's workout: A woman on a yoga mat, preparing to do a low plank, with arms fully extended.

Alternatively, bend your elbows to 90 degrees and rest your weight on your forearms, with your elbows directly underneath your shoulders.

The snowboarder's workout: A woman on a yoga mat in a plank position, forearms resting on ground.

Engage your shoulders, core, and buttocks and breathe into the position. Your body should form a straight line from head to feet.

Sets: 2
Time: 20 seconds

11: Side Plank

The side plank has an increased focus on the oblique abdominal muscles and is slightly more difficult to master.

Points of Performance: Lie on your right side with your legs extended (stacked on each other) and your right elbow directly underneath your shoulder. Next, engage your core and lift your torso off the ground, keeping your body in a straight line. Engage your shoulders, core, and buttocks and breathe into the position. Repeat on your left side (a side plank on both sides is considered one set).

The snowboarder's workout: A woman performs a side plank on a yoga mat, smiling, dressed in a Burton t-shirt.

Pro tip: Modify the side plank by lifting your top leg into the air for an added workout.

The snowboarder's workout: A woman holds an advanced side plank with leg raised, smiling.

Sets: 2
Time: 20 seconds

12: Chair Dip

Chair dips are a great and convenient way to work your triceps when you don’t have a gym. And because the triceps are critical for extending the elbow and forearm, this exercise is an important component of snowboarder workouts.

Points of Performance: Sit with your legs out in front of you (knees together, feet flat on the ground) and your hands on the forward edge of the seat. Next, extend your arms and slide your torso forward off the seat. Lower your body, hinging at the elbows until they reach a 90-degree angle, then push up and return to the starting position.

The snowboarder's workout: A woman supports herself on a chair, with her legs outstretched, ready to perform a dip.

The snowboarder's workout: A woman performing a chair dip on a yoga mat.

Sets: 3
Reps: 10

13: Burpee

The burpee is a well-known full body exercise that is used for strength and aerobic training. A burpee is essentially two different parts: a pushup followed by a hop. When done properly, the burpee is an excellent way to burn calories.

Points of performance: Begin standing with your feet shoulder width apart. Drop into a squat and touch your hands to the ground (position two). Shift your weight to your hands and kick your feet back into a plank (position three). Next, pull your legs back into a squat (position two) and shift your weight back onto your feet. Finally, explode up through the standing position and jump in place, landing back in starting position. Remember to keep your core tight through the entire movement.

The snowboarder's workout: Split image of a woman - first standing upright, then bending forward, preparing to do a burpee.

The snowboarder's workout: A woman in the middle of performing a burpee, in a pushup position on a yoga mat.

The snowboarder's workout: Split image of a woman transitioning from bending forward to jumping with arms overhead.

Pro tip: Your set should be performed unbroken.

Sets: 3
Reps: 10

Snowboard Fitness Increases Fun

Think about all the ways you move your body during a full day of riding: you carry your snowboard around, you bend over to strap into your snowboard bindings, you twist and glide while skating to the lift, you push off the ground with your upper body to stand up and drop in, and you probably take a few crashes as well. The point is, if you train like a snowboarder you can ride even harder. So get moving, drink lots of water, and be ready for even better days on the mountain.