Ski Runner
Get your heart pumping with Ski Runner! This agility & cardio exercise mimics skiing, boosting endurance and coordination. A fun HIIT addition!
The Ski Runner is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Ski Runner Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
Ski Runner Variations and Alternatives
How to do the Ski Runner
Stand with feet shoulder-width apart. Your body should be in a slight squat position, with your arms extended at chest height in front of you.
Quickly jump from one foot to the other. Each jump should mimic the motion of skiing down a slope.
As you jump to the right, swing your arms to the left. When jumping to the left, your arms should swing to the right.
Keep your core engaged and chest lifted throughout the exercise. Make sure your jumps are quick and light, and your feet are only briefly touching the ground between switches.
Your jumps should be fast and rhythmic, resembling a skier maneuvering through a slalom course.
Continue the alternating foot jumps and corresponding arm swings for the desired amount of time or until you reach fatigue.
This cardio-intensive exercise will improve your agility, cardiovascular endurance, and coordination while engaging multiple muscle groups. It's commonly used in high-intensity interval training (HIIT) sessions and as part of sports conditioning routines.
---
Ski Runner FAQs
What muscles does the Ski Runner work?
The Ski Runner mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Ski Runner?
None. The Ski Runner is a bodyweight exercise, so you can do it anywhere.
Is the Ski Runner a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ski Runner go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ski Runner variations and alternatives?
Similar exercises include the Machine Elliptical Skiing, High-Knee Skip, Machine Cardio Ski and Cardio Quick-Feet.
Training calculators
Work out the numbers behind your training before your next session.