---
title: "Ski Ergometer Cross Country Ski Jump Squat Pull"
description: "Stand in front of the ski ergometer machine with your feet shoulder-width apart, holding the handles with both hands."
locale: en
slug: ski-ergometer-cross-country-ski-jump-squat-pull
url: "https://hi.fitness/exercises/ski-ergometer-cross-country-ski-jump-squat-pull"
primaryMuscle: "Quads"
secondaryMuscles: ["Calves","Front delts","Glutes","Hamstrings","Lats"]
equipment: ["Cardio machine"]
category: "Conditioning"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/6c63fdcb-ski-ergometer-cross-country-ski-jump-squat-pull.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Ski Ergometer Cross Country Ski Jump Squat Pull

Stand in front of the ski ergometer machine with your feet shoulder-width apart, holding the handles with both hands.

## How to do it

1. 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.
2. Begin by pulling both handles down towards your hips while simultaneously lowering into a squat position, bending your knees, and pushing your hips back.
3. Explosively jump up from the squat position, extending your legs fully while pulling the handles back up in a controlled manner.
4. Land softly back into the squat position with control, immediately transitioning into the next repetition. Repeat for the desired duration or number of repetitions.

## Form tips

- Perform the movement with control, focusing on a smooth transition between the squat and jump to maximize efficiency and reduce injury risk.
- Breathe steadily and rhythmically to maintain oxygen flow during the exercise.
- Focus on using both your arms and legs to distribute the effort evenly and prevent fatigue.

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