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Cardio · Skierg Machine
Ski Ergometer Cross Country Ski Squat Wide Lat Pull
Ski Ergometer Cross Country Ski Squat Wide Lat Pull is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the hamstrings, calves and upper back assisting. It needs a skierg machine. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Skierg Machine
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Middle Back · Latissimus Dorsi, Teres Major
- Shoulders · Deltoids
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Upper Back · Rhomboids, Trapezius
- Core · Rectus Abdominis, Obliques
- Arms · Triceps Brachii
How to do Ski Ergometer Cross Country Ski Squat Wide Lat Pull
- 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.
- 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.
- 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.
- 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.
Ski Ergometer Cross Country Ski Squat Wide Lat Pull alternatives
More cardiovascular system exercises
Ski Ergometer Cross Country Ski Squat Wide Lat Pull FAQ
What muscles does Ski Ergometer Cross Country Ski Squat Wide Lat Pull work?
Ski Ergometer Cross Country Ski Squat Wide Lat Pull mainly works the cardiovascular system in the cardio (Quadriceps Femoris, gluteus maximus, gluteus mideus and Latissimus Dorsi). The hamstrings, calves, upper back, core and arms work as secondary muscles.
What equipment do you need for Ski Ergometer Cross Country Ski Squat Wide Lat Pull?
You need a skierg machine.
How many sets and reps of Ski Ergometer Cross Country Ski Squat Wide Lat Pull should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ski Ergometer Cross Country Ski Squat Wide Lat Pull good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Ski Ergometer Cross Country Ski Squat Wide Lat Pull burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Ski Ergometer Cross Country Ski Squat Wide Lat Pull?
Other exercises for the cardiovascular system include Sled Battle Rope Pull, Burpee To Pull-Up, Gym Rowing Machine Sprint Speed and Butt Kick With Row.
For developers
Use Ski Ergometer Cross Country Ski Squat Wide Lat Pull in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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