Ski Ergometer Cross Country Ski Reverse Lunge pull

Category

Cardio

Difficulty

Intermediate

Equipment

Ski Ergometer

Primary muscles

Latissimus Dorsi, Teres Major, Deltoids, Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Rhomboids, Trapezius, Biceps Femoris, Semitendinosus, Semimembranosus, Rectus Abdominis, Obliques, Biceps Brachii

How to do it

1. Stand in front of the ski ergometer machine with your feet shoulder-width apart, holding the handles with both hands. Engage your core and maintain an upright posture.
2. Begin by stepping your right foot back into a reverse lunge position, lowering your body until your right knee is close to the floor and your left thigh is parallel to the floor. Simultaneously, pull both handles down towards your hips.
3. Pause briefly at the bottom of the lunge, then push through your left heel to return to the starting position, extending your left leg and bringing your right foot forward. Extend your arms back up in a controlled manner.
4. Repeat for the desired number of repetitions, then switch to the left leg.

Form tips

• Keep your front knee in line with your toes to avoid unnecessary strain.
• Maintain a steady pace to ensure consistent tension in the muscles.
• Exhale as you pull the handles down and step back into the lunge; inhale as you return to the starting position.