Deadlift

Single-leg Romanian deadlift Balancing on one leg, hinge forward from the hip with the free leg reaching back until your body is close to level, then stand tall again. The drawing shows the two-legged barbell version of the same hinge, a useful way to learn the movement first. It strengthens the hamstrings and glutes that help keep the knee in a safe position, and it trains rotational control too, because the hips have to stay square rather than twist open. That combination makes it one of the most useful knee-friendly exercises a skier can do. Start with a fingertip on a wall if you wobble; four sets of eight a side is a sensible target by the middle of the plan.