Elliptical Trainer
Elliptical Trainer is a cardiovascular conditioning – elliptical stepping exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstrings, Gastrocnemius
- Exercise type
- Cardiovascular conditioning – elliptical stepping
Exercise technique
- Mount
Use the fixed handles for support and place one foot at a time on the pedals.
- Start
Move the pedals slowly at low resistance.
- Posture
Keep your torso upright and hips centered over the pedals.
- Foot pressure
Maintain broad foot contact on the pedals.
- Arm involvement
Grasp the moving handles and push and pull in rhythm with your legs.
- Resistance
Choose resistance that allows continuous pedal movement.
- Dismount
Slow down, stop the pedals and use the fixed handles to dismount.
Key technique points
- Aim for full-foot pedal contact.
- Keep your knees aligned with your feet.
- Do not hang your body weight on the handles.
- Do not sway your torso sideways with the rhythm.
- Keep resistance low enough for smooth stepping.
- Stop the pedals before dismounting.
Common mistakes
Loading the toes
Do not keep lifting your heels and unnecessarily fatigue your calves.
Collapsing forward
Do not rest your chest over the console.
Knees drifting inward
Do not follow the pedal path with your knees caving in.
Supporting yourself with the arms
Do not hang on the handles enough to reduce leg involvement.
Excessive resistance
Do not make pedal motion jerky and interrupted.
Dismounting while moving
Do not jump off moving pedals one foot at a time.
Frequently asked questions
Elliptical Trainer: why is “Loading the toes” a mistake?
Do not keep lifting your heels and unnecessarily fatigue your calves.
Elliptical Trainer: why is “Collapsing forward” a mistake?
Do not rest your chest over the console.
Elliptical Trainer: why is “Knees drifting inward” a mistake?
Do not follow the pedal path with your knees caving in.
Elliptical Trainer: why is “Supporting yourself with the arms” a mistake?
Do not hang on the handles enough to reduce leg involvement.
Elliptical Trainer: why is “Excessive resistance” a mistake?
Do not make pedal motion jerky and interrupted.
Elliptical Trainer: why is “Dismounting while moving” a mistake?
Do not jump off moving pedals one foot at a time.
What should I focus on when doing Elliptical Trainer?
Aim for full-foot pedal contact. Keep your knees aligned with your feet. Do not hang your body weight on the handles. Do not sway your torso sideways with the rhythm. Keep resistance low enough for smooth stepping. Stop the pedals before dismounting.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.