Cross-Country Skiing
Skiing on groomed tracks or trails, in the classic style or the skating style. It works the legs, arms, back and core at once and builds endurance with little impact on the joints. Log the time and distance of each ski.
Updated
Primary muscles: quadriceps, glutes, lats, triceps. Supporting muscles: core, hamstrings, calves. Equipment: bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Ski in the classic tracks at an easy pace on flat ground for the first few minutes.
- Lean slightly forward from the ankles, with your knees soft and your hips over your feet.
- Kick down and back with one leg and glide forward on the other ski.
- Shift your whole weight onto the gliding ski before the next kick.
- Move opposite arm and leg together and push each pole back past your hip.
- On climbs, take shorter, quicker strides to keep your grip.
- On easy flats, plant both poles together and push down by folding your upper body forward.
Watch for
- Shuffling with your weight split between both skis, so neither one glides.
- Hips sitting back behind your feet as you kick, so the ski slips.
- In the stride, planting the pole upright or ahead of the front foot.
Breathing
Breathe in a steady rhythm; at an easy pace you can speak in full sentences.
Tip
In skating, push off the inside edge of each ski in a V and pole with both arms together.
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