Elliptical Trainer (Machine Technique)

Elliptical Trainer (Machine Technique) is a cardiovascular conditioning – elliptical stepping on a machine exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
Exercise type: Cardiovascular conditioning – elliptical stepping on a machine

Exercise technique

Mount
Hold the fixed supports and step onto stationary pedals.
Program
Choose low-resistance manual mode or a comfortable starting program.
Start
Move the pedals slowly and follow the natural forward elliptical path.
Posture
Keep your head upright and hips centered between the pedals.
Leg alignment
Keep your knees pointing with your feet and maintain sole contact on the pedals.
Intensity
Increase resistance or incline one at a time while continuing uninterrupted stepping.
Finish
Reduce the load, wait for the pedals to stop and dismount using the fixed supports.

Key technique points

Start with low resistance.
Keep your knees aligned with the pedals.
Do not keep your heels lifted constantly.
Do not slump toward the console.
Make small incline changes.
Wait for the pedals to stop before dismounting.

Common mistakes

Hanging on the console

Do not transfer your body weight to your upper arms and reduce the leg load.

Staying on tiptoes

Do not narrow foot contact and unnecessarily tense your calves.

Excessive incline

Do not continue at an incline that causes your torso to collapse.

Knees moving inward

Do not disrupt knee alignment against the fixed pedal path.

Interrupted pedaling

Do not raise resistance so high that you stop on each step.

Dismounting moving pedals

Do not remove one foot from the machine while the pedals are moving.

Frequently asked questions