Zirv Fitness
Cardio exercise

Cross-Country Skiing

How to do it

  1. Stand tall on the skis with the poles planted lightly at the sides and the weight centered over both feet.
  2. Brace the core to keep the torso stable as the body shifts weight from ski to ski.
  3. Glide forward on one ski while driving the opposite pole backward through the shoulder and arm.
  4. Push off through the quadriceps of the gliding leg to extend the stride with each cycle.
  5. Settle into a rhythmic, alternating cadence between the arms and legs, matching pole plants to strides.
  6. Avoid planting the poles too far forward, since placing them close to the hip keeps the pushoff efficient.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Cardio
Primary muscles
Quadriceps, Shoulders, Core
Measured in
Reps