Ski Ergometer Cross Country Ski Squat pull half circles

Category

Cardio

Difficulty

Intermediate

Equipment

Ski Ergometer

Primary muscles

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

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus, Rhomboids, Trapezius, 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.
2. Begin by pulling both handles downwards with your arms bent to 90 degrees until both elbows are close to your sides, while simultaneously lowering into a squat position, bending your knees and pushing your hips back.
3. Bring the handles back in a half-circle motion in a controlled manner as you stand back up from the squat.
4. Repeat the movement for the desired duration or number of repetitions.

Form tips

• Adjust the resistance level if needed to provide a challenging but manageable workout.
• Breathe steadily and rhythmically to maintain oxygen flow during the exercise.
• Focus on using both your arms and legs to distribute the effort evenly and prevent fatigue.