Ski Ergometer Cross Country Ski Squat wide lat pull

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, Triceps 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 pulling both handles down in a wide arc motion while simultaneously lowering into a squat position, bending your knees, and pushing your hips back.
3. Continue pulling the handles down towards your sides until they are at hip level, then slowly return your arms to the starting position with control, and 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.
• Keep your upper body relaxed and avoid tensing your shoulders.
• Focus on using both your arms and legs to distribute the effort evenly and prevent fatigue.