Legs · Rowing Machine
Skierg Sprint
How to do the skierg sprint, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Rowing Machine
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Gait
- Mechanic
- Compound
How to do it
Set up on the SkiErg and adopt the same form as the standard SkiErg exercise, feet shoulder-width apart and handles overhead. Initiate each stroke by hinging at your hips and pulling the handles powerfully downward while extending your hips and knees. Immediately return the handles to the top and repeat at a high cadence for the prescribed sprint duration. Keep your torso strong and breathe steadily throughout the sprint.
- 1Pull the handles down powerfully using your lats, triceps, and core
- 2Drive through your legs and keep a quick tempo
- 3Breathe rhythmically as you maintain your sprint pace
Common mistakes
- Don't hunch your shoulders forward
- Avoid bending your wrists under the handles
- Don't allow your knees to cave in or your feet to roll inward
Muscles worked
The skierg sprint mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the skierg sprint 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.