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Skiing

IntermediateOther equipment

Perform continuous, rhythmic whole-body movements that mimic skiing to raise heart rate and improve aerobic fitness, primarily working the lower body while engaging the cardiovascular system.

How to do the Skiing#

  1. Stand tall with feet about hip-width apart and knees slightly bent.
  2. Shift your weight side to side and push off each foot alternately to create a gliding, step-like motion.
  3. Move your arms in opposition to your legs, swinging them forward and back in a steady rhythm.
  4. Keep an upright posture and breathe evenly as you maintain a steady pace.
  5. Adjust speed or stride length to increase or decrease intensity.

Muscles worked#

  • Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
  • Secondary: Calves (Gastrocnemius & Soleus), Adductors (Adductor Magnus, Longus & Brevis (Hip Adductors)), Abductors (Gluteus Medius & Minimus (Hip Abductors)), Abs (Rectus Abdominis), Lats (Latissimus Dorsi)

Track the Skiing in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Skiing work?

The Skiing primarily works the quads, glutes, hamstrings. The calves, adductors, abductors, abs, lats assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the calves, adductors, abductors, abs, lats, lighten the load and slow the lowering phase.

What equipment do I need for the Skiing?

The Skiing needs the following: Other equipment. Nothing beyond that is required to run the movement as described above.

Is the Skiing suitable for beginners?

Not as one of your first exercises. The Skiing is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Skiing?

Box Jump, Box Squat, Cycling all train the same primary muscles as the Skiing. Pick whichever one matches the equipment in front of you.

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