Legs · Bodyweight
Ski Runners
How to do the ski runners, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with feet together and arms bent at your sides. Hop and swing both arms forward while driving one leg back, then switch in a rhythmic cross-country skiing motion, keeping your movements smooth and continuous.
- 1Glutes and quads driving each leg switch
- 2Arms swinging in opposition to your legs
- 3A smooth, springy ski-like rhythm
Common mistakes
- Landing stiff-legged instead of absorbing with soft knees
- Letting your arms hang still instead of driving the swing
- Hunching forward rather than staying tall and athletic
Muscles worked
The ski runners mainly works the quads and glutes, with the hamstrings, calves, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- LatsMinor
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Front DeltsMinor
- Rear DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the ski runners for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.