Hips: The Hidden Engine of Great Skiing I have been a CSIA member for over 40 years. I am also a two-time Course Conductor of the Year. I’ve seen over the years one performance blocker show up again and again—tight, weak hips. Our hips are the steering column, shock absorbers, and power source for every carved turn. When they’re locked or underpowered, our technique suffers and injury risk spikes. I've been struggling with this lack of mobility and weakness in my own skiing for some time. I've taken a keen interest in fixing this in my own skiing. I also wanted to pass on what I've specifically been doing to fix it. Skiers often focus on quads and core (which are important), but hip mobility and strength are foundational. Let’s fix that. The Foundation: Hip Mobility Drills 1. Hip Shifts Targets: Groin stretch, pelvic mobility Start in a wide squat, gently shifting weight from side to side. You’ll feel the adductors light up. This is key for deep edge angles and adapting to terrain changes. 2. Single-Leg Glute Bridge Targets: Glutes, hamstrings, pelvic control Lie on your back with one leg bent, one leg straight. Drive the heel into the floor and lift. This mimics the hip drive needed on the inside ski. 3. Straight-Leg Fire Hydrant Targets: Glute medius, lateral stability From all fours, extend one leg and lift it out sideways. This reinforces edge engagement and lateral control. 4. Hip Flexor Lift Targets: Dynamic hip flexor strength Sit tall with one leg extended. Try to lift it straight off the floor repeatedly. This trains active hip flexion, essential for transitions and mogul absorption. 5. Hip CARs (Controlled Articular Rotations) Targets: Joint integrity, circulation, range of motion Move your hip through its full range slowly and deliberately. CARs promote control under tension—a must for high-performance skiers. 6. Crescent Lunge Targets: Isometric hip flexor strength in a lengthened position Hold a lunge with arms overhead and back knee hovering. This improves hip integrity in dynamic carving positions. 7. Elevated Clamshell Targets: Glute medius, pelvic stability With your top foot resting on a raised surface, open and close the knees. Think of this as pre-hab for edge pressure control. Building Power: Hip Strengthening for Skiers 1. Deep Resting Lunge + Lift-Off Targets: Strength in a lengthened position Sit into a deep lunge, then hover the back knee off the ground. Excellent for building end-range power. 2. Hip Hurdles Targets: Mobility, strength, neuromuscular control Lift the knee up and over an imaginary hurdle. These wake up dormant hip muscles and improve coordination. 3. Hip Flexor Lifts (3 sets of 10 reps) Targets: Strength in a shortened position From a seated position, extend one leg and repeatedly lift. Trains the hip in a functional ski-specific angle. 4. 90-90 Switch Targets: Internal/external rotation strength Start in the 90-90 seated position and switch to the opposite side without using your hands. This unlocks smoother transitions. 5. Elevated Clam Shell (repeated) Targets: External rotation strength, hip stability Glute medius activation ensures your skis stay connected through the arc. Include this twice a week. Unlock Your Hips: Advanced Mobility Sequences 1. Kneeling CARs (Controlled Articular Rotations) Targets: Deep hip capsule control From a kneeling lunge, perform slow hip rotations. This integrates breath, control, and range. 2. Hip Airplanes Targets: Balance, rotational control From single-leg deadlift position, open and close the hips. These are gold for carving mechanics. 3. Heel Clicks Targets: Dynamic lateral mobility Jump off the ground, trying to touch your heels midair. Playful, fun, and functional. 4. Single-Leg Pike Leg Lifts Targets: Hamstring and hip flexor control From a pike position, lift one leg over a small object. Brutal, yes—but great for carving precision. 5. Glute Mobilizers Targets: Hip freedom, glute activation Roll on a lacrosse ball or perform dynamic glute circles from quadruped. Mobilize first, then stabilize. 6. Half-Kneeling Hip to Hamstring Targets: Anterior/posterior chain balance Move from a deep lunge into a hamstring stretch. This prepares you for terrain compression and extension. What to Do When Your Hips Are Tight Beginner vs Advanced: Modify Smartly Not every skier needs to start with the hardest versions. Here’s how to tailor based on mobility and strength: 1. 90/90 Hip Openers (Beginner) vs Hip Hurdles (Advanced) Begin with static holds and gentle openers. Move into dynamic hurdles once you gain control. 2. Pigeon Pushups (Beginner) vs Eccentric Pigeon Pushups (Advanced) Start with supported pigeon pose and press-ups. Over time, move toward eccentric loading and tempo reps. 3. Assisted Squat & Reach (Beginner) vs Squat & Reach (Advanced) Use a pole or TRX for stability, then work toward bodyweight or loaded squats with overhead reach. 4. Loaded Pigeon (Beginner) vs Pigeon Hold Off Floor (Advanced) Train into the deep external rotation slowly, then challenge yourself with off-floor holds. How to Integrate Hip Training Into Your Week A Weekly Skier Hip Blueprint Monday Hip CARs (2 rounds) Crescent Lunge (3x30 sec/side) Elevated Clamshells (3x15) Wednesday Hip Hurdles (2x10 each way) Glute Bridge (3x12/leg) 90-90 Switch (3x10) Friday Hip Shifts (2x10) Pike Leg Lifts (3x8/leg) Hip Airplanes (2x6 each side) Bonus: Add Pigeon Pushups or Heel Clicks post-ski for recovery. Final Thoughts: The Edge is in the Hips After four decades of teaching, training, and skiing with some of the best in the business, one thing is crystal clear. Mobility and strength in your hips separate the efficient carvers from the struggling intermediates. Don’t wait until your hips scream on day three of your ski week. Start now. Ten minutes a day can transform your carving precision, stability on steeps, and overall ski longevity. Stay strong, stay mobile—and I’ll see you on the slopes. — Andrew Elsdon, CSIA Member & Founder of SkiChatter.com CTA: 👉 Grab your Free PDF Guide: "Speed Made Simple: 5 Drills to Build Confidence" Related Reads: "The Hidden Impact of Poor Ski Alignment" "Core Strength for Carvers: What Really Matters" "Ski Fitness: Train Smarter, Ski Harder" Follow Us: @ski_chatterHashtags: #HipMobilityForSkiers #SkiChatter #SkiFitness #CarveStrong
