How to do the Ski Erg Reverse Lunge Pull
- Face the machine, handles overhead, arms extended.
- Step one foot back and pull both handles down to your hips.
- Lower your body until your back knee nearly touches the floor.
- Stand up on the front leg, driving the rear knee forward.
- Let the handles rise overhead, then switch legs after all reps.
Full technique — 7 steps
- Stand facing the machine and take a handle in each hand, arms extended overhead.
- Step one foot back into a reverse lunge while pulling both handles down to your hips.
- Lower until your back knee nearly touches the floor and your front knee is bent about 90 degrees.
- Keep your torso upright and your front foot flat throughout the lunge.
- Drive through your front foot to stand up, bringing the rear knee forward to hip height.
- Let the handles rise back overhead under control as you stand.
- Complete all reps on one side before switching legs.
Common mistakes
- Pulling mostly with the arms
- Pushing off the back foot
- Front knee collapsing inward
- Letting the handles snap upward
- Stopping well above usable depth
Form cues
- Pull from the lats
- Front foot stays planted
- Torso stays tall
- Drive the knee up
- Front shin nearly vertical
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Glute Bridge Pullover Same level
Weight plates
- Plate Glute Bridge Pullover Easier
Dumbbells
Quick answers
What muscles does the Ski Erg Reverse Lunge Pull work?
Primary: Lats 8/10, Quads 8/10. Also works: Glutes 7/10, Triceps 5/10, Rear delts 5/10, Hamstrings 4/10.
When should I do the Ski Erg Reverse Lunge Pull in a workout?
Accessory. Goes after the main lifts. ≈ 8 min with rest.
How many sets and reps of the Ski Erg Reverse Lunge Pull?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3 sets of 10–14 reps, rest 1 min 15 s, 3 reps in reserve. Endurance: 3–4 sets of 16–24 reps, rest 1 min, 3 reps in reserve.
What can I do instead of the Ski Erg Reverse Lunge Pull?
Kettlebell: Kettlebell Glute Bridge Pullover. Weight plates: Plate Glute Bridge Pullover. Dumbbells: Stability Ball Dumbbell Pullover with Hip Extension.
