10 Best Ski Step Alternatives for Cardio Workouts

The Ski Step is done standing. Ranked closest by our scoring: Astride Jumps, the Back And Forth Step and the Star Jump. Five harder versions, among them Scissor Jumps and Skater Hops, are listed below as progressions rather than swaps.

Ski StepWatch the Ski Step

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Ski Step

The steps for the Ski Step itself, so you can judge how close each substitute below really is.

Cardio, with quadriceps, hamstrings, glutes, calves · Bodyweight · Beginner · Compound

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees slightly and keep your back straight.
  3. Jump to the right, landing on your right foot while swinging your left leg behind your right leg.
  4. Immediately jump to the left, landing on your left foot while swinging your right leg behind your left leg.
  5. Continue alternating jumps from side to side, mimicking a skiing motion.
  6. Repeat for the desired number of repetitions.

The 10 Best Ski Step Alternatives

10 substitutes, ranked by how closely each one matches the Ski Step on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Astride JumpsPlay demonstration

    1. Astride Jumps

    96% match

    Cardio · Intermediate · Compound

    It uses the same equipment and still works the heart and lungs.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively upwards, extending your legs and arms.
    4. While in the air, spread your legs apart and bring your arms out to the sides.
    5. Land softly with your feet shoulder-width apart, bending your knees to absorb the impact.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Ski Step
    • Equipment: bodyweight only, the same as the Ski Step
    • Body position: standing, the same as the Ski Step
  2. Scissor JumpsPlay demonstration

    Progression

    2. Scissor Jumps

    95% match

    Cardio · Intermediate · Compound

    Pick this when you want a harder version that still works the heart and lungs.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Ski Step
    • Equipment: bodyweight only, the same as the Ski Step
    • Body position: standing, the same as the Ski Step
  3. Back And Forth StepPlay demonstration

    3. Back And Forth Step

    93% match

    Cardio · Beginner · Compound

    Pick this when you want an easier version that still works the heart and lungs.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart.
    2. Step forward with your right foot, bending your knee and lowering your body into a lunge position.
    3. Push off with your right foot and step back to the starting position.
    4. Repeat the movement with your left foot, alternating legs with each step.
    5. Continue stepping back and forth, maintaining a steady pace.
    6. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, the same as the Ski Step
    • Equipment: bodyweight only, the same as the Ski Step
    • Body position: standing, the same as the Ski Step
    • Balance: easier to stay steady on than the Ski Step

  5. Progression

    5. Burpee

    92% match

    Cardio · Intermediate · Compound

  8. Progression

    8. Wheel Run

    84% match

    Cardio · Intermediate · Compound

Why You Might Need a Ski Step Alternative

You might replace the Ski Step due to knee or ankle pain, limited hip mobility, balance deficits, or a need for lower-impact options. High-rate lateral hops load the lateral stabilizers and can aggravate pre-existing joint issues; choose steady alternatives that limit single-leg airtime. Cue a controlled knee drive to recruit hip flexors and rectus abdominis rather than relying on momentum. For rehab or preference, select movements that maintain similar hip flexion-extension and core anti-rotation patterns while reducing peak ground reaction forces.

Ski Step FAQ

What muscles does Ski Step work?

Ski Step primarily taxes the cardiovascular system while repeatedly engaging hip flexors, quads, glutes, calves, and the core for stabilization. Biomechanically it combines rapid hip flexion and knee drive with anti-rotation core work to control lateral forces.

Can I build muscle without doing Ski Step?

Yes. Prioritize progressive resistance exercises like squats, lunges, and weighted step-ups to create mechanical tension and hypertrophy. Use tempo manipulation and higher load or added sets to compensate for the lower metabolic stimulus of some cardio-only moves.

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