Barbell Skier

Barbell Skier


This exercise involves holding a barbell with both hands and performing a skiing motion, where the legs move back and forth in a jumping motion while keeping the upper body stable. It primarily targets the lower body muscles, including the quads, hamstrings, and glutes, while also engaging the core and upper body for stability.

Muscle Group

Equipment Required

Barbell Skier Instructions

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Hold the barbell with both hands, palms facing down, and your arms extended in front of you.
  3. Slowly lower your body into a squatting position, keeping your back straight and your chest up.
  4. As you squat down, simultaneously raise the barbell up and over your head, as if you were skiing down a slope.
  5. Pause briefly at the bottom of the squat, then slowly stand back up while lowering the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

Barbell Skier Form & Visual

Barbell Skier

Barbell Skier Benefits

  • Targets multiple muscle groups including the quadriceps, hamstrings, glutes, and core
  • Improves balance and coordination
  • Increases cardiovascular endurance
  • Can be modified for different fitness levels by adjusting weight and speed
  • Can be done with minimal equipment and space

Barbell Skier Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles
  • Upper back muscles
  • Shoulder muscles
  • Triceps

Barbell Skier Variations & Alternatives

  • Barbell Skier
  • Single Arm Barbell Skier
  • Dumbbell Skier
  • Single Arm Dumbbell Skier
  • Kettlebell Skier
  • Single Arm Kettlebell Skier
  • Medicine Ball Skier
  • Single Arm Medicine Ball Skier
  • Resistance Band Skier
  • Single Arm Resistance Band Skier