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Bar Band Skier

Bar Band Skier

The Bar Band Skier is an incredible, full-body exercise that engages multiple muscle groups, making it a fantastic choice for those looking to boost their strength and cardiovascular fitness. This exercise primarily targets the lower body, including the quadriceps, hamstrings, glutes, and calves. Simultaneously, it also works the core muscles, back, and shoulders, helping to improve posture and stability. To perform the Bar Band Skier, you'll need a resistance band and a sturdy horizontal bar. Begin by standing upright with your feet hip-width apart and position the resistance band securely around the bar, ensuring it is at chest level. Grasp the handles of the resistance band, keeping your elbows slightly bent and your palms facing down. Next, maintain a flat back and engage your core muscles as you hinge forward from the hips, allowing your upper body to tilt forward while keeping your back straight. Simultaneously, bend your knees and push your hips back, as if you were sitting back into a chair. This movement should resemble the posture of a skier in a downhill stance. Now, with the resistance band offering tension, drive your heels into the ground and extend your hips and knees, returning to an upright standing position. Throughout the movement, focus on maintaining a controlled and steady pace, engaging your leg muscles to powerfully push against the resistance of the band. Repeat this exercise for a desired number of repetitions, and remember to breathe rhythmically throughout the movement. Incorporating the Bar Band Skier into your workout routine can enhance your lower body strength, improve athletic performance, and contribute to the development of a well-rounded physique.


  • Start by standing with your feet shoulder-width apart, and place a resistance band around your ankles.
  • Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest lifted.
  • Now, start hopping laterally to one side, while maintaining tension on the resistance band.
  • As you land, quickly hop back to the starting position, and repeat the movement to the other side.
  • Continue hopping side to side in a fluid motion for the desired number of repetitions or time.
  • Keep your core engaged, and focus on using the muscles in your legs and glutes to power the movement.
  • Remember to breathe throughout the exercise, inhaling on the landing and exhaling on the hop.

Tips & Tricks

  • Maintain proper form throughout the exercise by engaging your core muscles and keeping your back straight.
  • Start with a lighter resistance band and gradually increase the tension as you become more comfortable and proficient with the exercise.
  • Focus on the mind-muscle connection and concentrate on contracting your muscles with each repetition to maximize the effectiveness of the exercise.
  • Incorporate a variety of variations and modifications to target different muscle groups and keep your workouts challenging.
  • Ensure that you warm up adequately before performing the exercise to prevent injuries and improve overall performance.
  • Pair the Bar Band Skier exercise with compound movements like squats or lunges to create a high-intensity full-body workout.
  • Include both eccentric and concentric contractions in your workout by controlling the resistance band as you move through the exercise.
  • Maintain a consistent breathing pattern throughout the exercise, inhaling during the eccentric portion and exhaling during the concentric portion.
  • Listen to your body and modify or adjust the exercise as needed to accommodate any joint discomfort or limitations.
  • Incorporate progressive overload by gradually increasing the resistance or repetitions over time to continuously challenge your muscles.

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