Ski Step
- Primary muscleCardio
- EquipmentBodyweight
- DifficultyBeginner
- TypeCardio · Locomotion
- Secondary muscles
- Quads, Hamstrings, Glutes, Calves
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Springing from one foot to the other with the trailing leg sweeping behind mimics a skater's or skier's push-off, but with no equipment and modest landing forces. Keep the bounds short and rhythmic during warm-ups; widen them and add pace when it serves as a lateral conditioning finisher.
How to do the Ski Step
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and keep your back straight.
- Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
- Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
- Continue alternating jumps from side to side, mimicking a skiing motion.
- Repeat for the desired number of repetitions.
Tip: Reach tall, hinge at the hips and drive the hands down past the thighs on every stroke.
Muscles worked
Primary
Cardio · Cardio
The ski erg is a full body conditioning tool and pushes the heart rate up steadily over an interval.
Secondary
Common mistakes
- Pulling with the arms only — the pull starts with a hinge at the hips and a crunch of the torso, then the arms follow through.
- Standing straight up between pulls — keep a slight bend in the knees and hips so the legs help every stroke.
- Short, choppy strokes — reach high at the top and finish with the hands past the hips for a full stroke.
- Sprinting with no plan — pace to the length of the piece and keep the stroke rate steady.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
The ski erg works as a warm-up before upper body training or as a conditioning finisher. Alternate intervals on the ski erg with kettlebell swings for a hinge-heavy circuit.
Variations and alternatives
Frequently asked questions
What muscles does the Ski Step work?
The Ski Step primarily works the cardio. It also involves the quads, hamstrings, glutes and calves, which assist the movement and stabilise the joints.
Is the Ski Step good for beginners?
Yes. The Ski Step is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Ski Step?
If you cannot do the Ski Step, try the Ski Ergometer. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Ski Step, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.