Ski Ergometer

Ski Ergometer


The Ski Ergometer exercise is a cardio exercise that simulates the motions of cross-country skiing. The Ski Ergometer exercise is a full-body workout that targets the muscles of the upper body, lower body, and core, while also providing an effective cardiovascular workout.

Muscle Group

Equipment Required

Ski Ergometer Instructions

  1. Adjust the foot straps to fit your feet securely.
  2. Grab the handles with an overhand grip and sit on the seat.
  3. Push off with your feet to start the machine.
  4. Begin by pulling the handles towards your body, keeping your arms straight.
  5. As you pull the handles towards your body, lean back slightly and engage your core.
  6. Once the handles reach your chest, reverse the motion and push them back out in front of you.
  7. Continue this motion, pulling and pushing the handles while maintaining good posture and engaging your core.
  8. Adjust the resistance level as needed to increase or decrease the intensity of the workout.
  9. When finished, slow down the machine and come to a complete stop before getting off.
  10. Stretch your arms, back, and legs to cool down and prevent injury.

Ski Ergometer Form & Visual

Ski Ergometer

Ski Ergometer Benefits

  • Provides a full-body workout, engaging the arms, legs, and core muscles
  • Improves cardiovascular endurance and stamina
  • Low-impact exercise, reducing the risk of injury to joints and muscles
  • Can be used for both aerobic and anaerobic training
  • Allows for adjustable resistance levels to accommodate different fitness levels and goals
  • Can be used for cross-training and to supplement other sports or activities

Ski Ergometer Muscles Worked

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

Ski Ergometer Variations & Alternatives

  • Single arm Ski Ergometer
  • Double arm Ski Ergometer
  • Reverse Ski Ergometer
  • Interval Ski Ergometer
  • Endurance Ski Ergometer
  • Sprint Ski Ergometer
  • Tabata Ski Ergometer
  • Pyramid Ski Ergometer
  • Partner Ski Ergometer