The 2 Types of Ski Machine Workouts: Poling (SkiErg) vs. Gliding (Lateral)

You searched for a “ski machine workout.” But what did you really have in mind?

Are you picturing the explosive, full-body pull of a CrossFitter, grabbing two handles and pulling down in a powerful, rhythmic crunch?

Or, are you imagining the graceful, side-to-side glide of a downhill slalom skier, carving turns and feeling the burn in your thighs and glutes?

If you’re confused, you’re not alone. Welcome to one of the most common mix-ups in the home fitness world. As a fitness mentor, my goal is to clear this up for you, because both are fantastic workouts, but they are as different as night and day.

The term “ski machine” has been split into two completely different families of equipment:

1. The “Poling” Machine (aka SkiErg): This simulates Nordic (Cross-Country) skiing. It’s a vertical machine where you stand and pull on two cables or handles.
2. The “Gliding” Machine (aka Lateral Trainer): This simulates Alpine (Downhill) skiing. It’s a horizontal machine where you stand on two pedals and glide side-to-side.

Let’s break down the biomechanics of each, so you can figure out which “ski machine workout” is actually the one you’re looking for.

Part 1: The Poling Machine (e.g., SkiErg) - The Cardio Engine

When most fitness professionals talk about a “ski machine” in 2025, they’re often referring to a “SkiErg,” a name popularized by the Concept2 brand.

Think of it as a rowing machine, but standing up.

The primary movement is a violent, full-body “hinge and pull.” You reach up, grab the handles, and explosively pull down by hinging at your hips and engaging your lats (the big muscles in your back), core, and triceps. You then return the handles to the top, your heart pounding.

The Biomechanics of Poling

• Primary Movers: Latissimus Dorsi (lats), Triceps, Abdominals, Glutes, and Hamstrings.
• What it feels like: It’s a high-intensity, metabolic “grind.” It’s famous for its ability to skyrocket your heart rate in seconds.
• Core Benefit: This is one of the most potent cardiovascular conditioning tools on the planet. It builds raw pulling power, core strength, and incredible anaerobic endurance.

Who is this for? This machine is a favorite among CrossFit athletes, rowers, and anyone seeking the most intense, calorie-torching, full-body cardio session possible in the shortest amount of time. It is, without a doubt, a “full-body workout.”

But… it doesn’t really simulate the feeling of gliding down a mountain. It simulates the grueling, repetitive poling of cross-country skiing. And most importantly, it does very little to train the side-to-side leg muscles used in downhill skiing.

That brings us to the other ski machine.

Part 2: The Gliding Machine (Lateral Trainer) - The Balance Sculptor

This is the machine you might have seen that looks more like an ice-skating trainer. It involves a “side-to-side” gliding motion, often on a slight incline. This category includes machines like the Aeroski or, as a more modern example, the MERACH Ski Training Machine.

This type of workout is completely different. It’s not about explosive pulling; it’s about controlled pushing, balance, and stability.

The Biomechanics of Gliding (The Hidden Muscles)

This is where things get really interesting. When you ride a bike, run on a treadmill, or use a stair-stepper, you are moving in the sagittal plane (forward and backward). These are great exercises, but they primarily train your quads, hamstrings, and glutes (in that front-to-back motion).

A lateral trainer like a ski glider is one of the only home cardio machines that trains you in the frontal plane (side-to-side).

This forces your body to recruit a set of muscles that are chronically under-trained in most people:

• Adductors (Inner Thighs): These are the muscles you use to pull your legs back to the center and control the glide.
• Abductors (Outer Thighs & Glute Medius): These are the muscles you use to push your leg out to the side. The Glute Medius is a critical stabilizer for your hip and knee.
• Core (Obliques): Your core has to work overtime, not just to crunch (like on a SkiErg), but to prevent rotation. It’s an intense stabilization challenge to keep your hips and shoulders square while your legs are sliding.

This answers that key user question: “Do you really get a leg workout?” Yes, absolutely—but it’s not a squatting leg workout. It’s a stabilizing and sculpting leg workout that targets the inner and outer thighs in a way most cardio machines simply can’t.

The “Sixth Sense” You’re Training: Proprioception

Beyond the muscles, the real magic of a lateral trainer is its effect on your proprioception.

This is a scientific-sounding word for your body’s “sixth sense”—its ability to know where it is in space. It’s the complex neural feedback loop between your brain and the receptors in your muscles and joints that allows you to balance, coordinate, and react.

Skiing, ice skating, and tennis all require a high degree of proprioception. A lateral trainer is, at its core, a balance-training tool disguised as a cardio machine. You are constantly making micro-adjustments to stay centered and control your momentum. This trains your nervous system to be faster and more efficient, which translates to better balance and agility in all parts of your life, from playing sports to simply not slipping on a patch of ice.

Part 3: Deconstructing a Lateral Trainer (A MERACH Case Study)

To make this less abstract, let’s use the MERACH Ski Training Machine as our case study to see how this category of machine is engineered.

This machine is designed specifically to simulate that downhill ski glide. Here’s how its features support the biomechanics we just discussed.

1. The Gliding Mechanism

The core of the machine is the side-to-side pedal system. You stand on the non-slip pedals and use your leg muscles to push off, gliding from one side to the other. This directly engages those adductor and abductor muscles. The motion is fluid and, most importantly, low-impact. Unlike running, there is no jarring force on your ankles, knees, or hips, making it a sustainable cardio option.

2. The Core Challenge (and the “Full-Body” Claim)

Many of these machines, including the MERACH, come with resistance bands. Does this make it a “full-body workout” in the same way as a SkiErg?

Honestly, no. And that’s okay.

The SkiErg is a primary upper-body and lower-body workout simultaneously. On a lateral trainer, the lower body and core are the stars of the show. The resistance bands are an excellent accessory to add upper-body toning (bicep curls, shoulder presses) while your lower body and core are doing the main work.

The product description also mentions a plank variation, where you put your hands on the machine and slide your legs. This is an advanced move that dramatically intensifies the core and oblique workout.

3. Engineering for Proprioception (Safety & Stability)

Here’s a crucial point: you cannot train balance if you feel unsafe.

Your body’s proprioceptive system will “shut down” and tense up if it thinks the machine is wobbly or that you’re going to slip. Therefore, the engineering of a lateral trainer is all about creating a secure foundation so that your body can learn to balance.

• Stable Base: The machine needs a heavy, well-balanced base. The MERACH, for example, is built from alloy steel and supports up to 300 lbs. This weight and stiffness are not just for durability; they create the stable platform necessary for you to confidently glide.
• Non-Slip Pedals: A high-friction surface on the pedals is non-negotiable. It’s the physical connection point that allows you to transfer force and trust that your feet will stay planted as your center of gravity shifts.

4. The Feedback Loop

Finally, most of these trainers include a simple LCD display. This isn’t about high-tech graphics; it’s about the psychology of motivation. Seeing your time, reps, or estimated calories provides a simple, real-time feedback loop. This gamification is what helps you stay in that fluid, rhythmic “flow state” that makes the workout both fun and effective.

Conclusion: How to Choose Your Ski Machine Workout

Now that you’re armed with this knowledge, the choice becomes simple. It’s not about which machine is “better,” but which one is the right tool for your specific job.

Ask yourself these two questions:

1. Am I looking for an intense, full-body cardio “blast” that builds upper-body power? * Your Answer: You are looking for a Poling Machine (SkiErg). Your workout will be an explosive, high-intensity session focused on power and metabolic conditioning.

2. Am I looking for a low-impact, leg-focused workout that sculpts my thighs, challenges my core, and dramatically improves my balance? * Your Answer: You are looking for a Gliding Machine (Lateral Trainer), like the MERACH model we analyzed. Your workout will be a fluid, rhythmic session focused on stability, muscular endurance, and coordination.

You came looking for a “ski machine workout.” Now you know there are two distinct worlds to explore. One builds the engine of a cross-country champion, and the other builds the balance and grace of a downhill skier. Which mountain are you looking to climb?