A low-impact cardio machine movement in which the feet trace a continuous oval on the foot plates while the moving handles push and pull, working the legs and upper body together.
What this exercise works
Muscles
gluteus maximus · quadriceps · gastrocnemius · hamstrings · latissimus dorsi · pectoralis major · soleus · triceps brachii
Goals
endurance
Equipment
Elliptical
Category
Cardio
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Step onto the foot plates one at a time, holding the fixed centre post until you are steady, then take a moving handle in each hand.
Start the pedals turning forward, keeping your whole foot down on the plate rather than lifting your heel.
Push one handle away as the same-side foot travels forward, and pull the other back, so the arms and legs work in opposition.
Stand tall with your hips over the pedals and your core braced instead of hanging back on the handles.
Set the resistance and ramp so you can hold a smooth stride, and continue for the desired time or distance.
Technique cues and common mistakes
Drive the handles rather than letting the legs push them for you — the arm work is most of what makes the elliptical a full-body machine.
Keep your heels down on the plates. Riding on the toes cramps the calves and cuts the glutes out of the stride.
Pedalling backwards for part of the session shifts the emphasis toward the hamstrings and glutes and breaks up a long steady effort.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
