How To Do Cross Country Ski

By: Chris Freytag, CPT

Chris Freytag demonstrating Cross Country Ski

The Cross Country Ski mimics outdoor cross country skiing but ads a high impact element as you switch your feet back and forth. This sports drill is often found in athletic-based workouts as an interval because it’s high-intensity and high-impact. It won’t take long before you’re breathing hard and burning off calories. Sick of jogging in place and doing jumping jacks? Mix in the Cross Country Ski for something new.

Learning how to do the Cross Country Ski exercise is a great way to boost your metabolism, lose weight, strengthen your lower legs and support your cardiovascular health. It’s a fun interval to add to any routine and is readily accessible as a bodyweight workout that requires no equipment and very little space. You can do these on the go in your hotel room or in the comfort of your own home.

As with any high impact exercise, we recommend a working out on a hard surface versus carpet and to always wear sneakers to protect your feet. If you have a history of knee or joint problems, check with your doctor to make sure this is a safe exercise for you.

Here are the steps to performing Cross Country Ski:

A) Start standing and step on leg forward, reach the opposite arm long. The other arm reaches back past your hip. The back leg will have a lifted heel and both knees are slightly bent.

B) Jump to switch both legs and repeat using your glutes, legs, and shoulders.  Repeat the switches quickly in a cross country ski motion.

Targets: glutes, hamstrings, shoulders

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