Ski Step
Ski Step is built for your first months of training and works as a standalone cardio session.
How to do Ski Step
- Stand with your feet shoulder-width apart.
- Bend your knees slightly and keep your back straight.
- Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
- Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
- Continue alternating jumps from side to side, mimicking a skiing motion.
- Repeat for the desired number of repetitions.
Ski Step Sets and Reps by Goal
Strength
6 rounds of 20 seconds hard with 100 seconds of easy movement between. Track rounds completed at full quality, not total time on the clock.
Hypertrophy
5 rounds of 60 seconds at a strong pace with 60 seconds easy. Add one round before you add intensity to the rounds you have.
Endurance
15-20 minutes at a pace you could hold a short conversation through. Hold the same effort from the first round to the last.
Common Ski Step Mistakes
Rushing the reps until the shape of the movement disappears
Slow down to the fastest pace where each rep still looks identical.
Starting far too hard and fading through the second half
Set a pace you could hold for double the interval, then build from there.
Easier and Harder Than Ski Step
Swap Ski Step For
Ski Step — Frequently Asked Questions
How do you do the Ski Step?
Stand with your feet shoulder-width apart. Bend your knees slightly and keep your back straight. Jump to the right, landing on your right foot while swinging your left leg behind your right leg. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Ski Step work?
The Ski Step primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.
How many sets and reps of the Ski Step should I do?
For muscle growth: 5 rounds of 60 seconds at a strong pace with 60 seconds easy. Add one round before you add intensity to the rounds you have. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Ski Step good for beginners?
Yes. The Ski Step is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Ski Step?
Try the Stationary Bike Run, Walking On Stepmill or the Walking On Incline Treadmill. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
