# Ski Erg Squat Pull

A ski erg stroke that pairs the double-handle pull with a deeper knee bend, so each stroke drops into a squat instead of a pure hinge. It shifts more of the work to the quads and glutes while the lats drive the handles down.

- Beginner · Cardio
- Equipment: Ski erg
- HD video: https://media.seto.fit/exercises/ski-ergometer-cross-country-ski-squat-pull-half-circles/video/male.mp4
- HTML: https://seto.fit/exercises/ski-erg-squat-pull/

## Muscles worked

- Lats: 8/10
- Glutes: 7/10
- Quads: 6/10
- Triceps: 5/10
- Abs: 5/10
- Hamstrings: 5/10
- Rear delts: 4/10

## How to do the Ski Erg Squat Pull

1. Stand tall facing the machine, feet hip-width apart, handles overhead.
2. Pull the handles down as you bend your knees into a squat.
3. Finish with the handles past your thighs, back flat.
4. Stand tall as the handles rise back overhead.

### Full technique — 7 steps

1. Stand facing the machine with feet about hip width apart and handles overhead.
2. Start tall with arms extended, ribs down, and a slight bend in your knees.
3. Pull both handles down through your lats while you bend your knees and push your hips back into a squat.
4. Keep your back flat and your knees pointing where your feet point as you drop.
5. Finish the pull with the handles past your thighs and your hips low.
6. Stand back up as your straight arms carry the handles forward and up, back overhead.
7. Repeat at a steady rhythm for the planned time or distance.

## Common mistakes

- Pulling mostly with the arms
- Rounding through the lower back
- Knees collapsing inward
- Letting the handles snap upward
- Cutting the stroke short

## Form cues

- Pull from the lats
- Arms long at entry
- Finish past the thighs
- Knees point where feet point
- Recover tall overhead

## How much to do

- **Strength**: 4–6 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve
- **Muscle growth**: 3–5 sets of 15–25 reps · rest 1 min 15 s · 2–3 reps in reserve
- **Endurance** (best fit): 3–5 sets of 30–50 reps · rest 1 min · 3–4 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ski Erg](https://seto.fit/exercises/ski-erg/) — Beginner
- **This exercise: Ski Erg Squat Pull — Beginner**
- Harder: [Ski Erg Squat Straight Arm Pull](https://seto.fit/exercises/ski-erg-squat-straight-arm-pull/) — Intermediate

## Quick answers

### What muscles does the Ski Erg Squat Pull work?

Primary: Lats 8/10, Glutes 7/10. Also works: Quads 6/10, Triceps 5/10, Abs 5/10, Hamstrings 5/10.

### Which joints does the Ski Erg Squat Pull load?

Knee: moderate, Hip: moderate, Lower back: moderate, Shoulder: moderate. Knee — lighter options: Goblet Squat, Kettlebell Goblet Squat, Bodyweight Overhead Squat.

### How many sets and reps of the Ski Erg Squat Pull?

Strength: 4–6 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–5 sets of 15–25 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 3–5 sets of 30–50 reps, rest 1 min, 3–4 reps in reserve.

### What is an easier version of the Ski Erg Squat Pull?

Ski Erg (Beginner).

### What is a harder version of the Ski Erg Squat Pull?

Ski Erg Squat Straight Arm Pull (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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