How to do the Ski Erg Squat Pull
- Stand tall facing the machine, feet hip-width apart, handles overhead.
- Pull the handles down as you bend your knees into a squat.
- Finish with the handles past your thighs, back flat.
- Stand tall as the handles rise back overhead.
Full technique — 7 steps
- Stand facing the machine with feet about hip width apart and handles overhead.
- Start tall with arms extended, ribs down, and a slight bend in your knees.
- Pull both handles down through your lats while you bend your knees and push your hips back into a squat.
- Keep your back flat and your knees pointing where your feet point as you drop.
- Finish the pull with the handles past your thighs and your hips low.
- Stand back up as your straight arms carry the handles forward and up, back overhead.
- 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
Compared with similar variants
| Ski Erg Squat Pull | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Intermediate | Advanced |
| Technique to learn | easy | hard | easy | hard |
| How tiring | high | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Hip | moderate | moderate | low | high |
| Equipment | Ski erg | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
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
- This exercise Ski Erg Squat Pull
- Harder Ski Erg Squat Straight Arm Pull
Too hard for now? Start with the Ski Erg.
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).
