The elliptical is a cardiovascular exercise performed on an elliptical machine. It simulates a walking or running motion with low impact on the joints, making it suitable for a wide range of fitness levels. The exercise targets the cardiovascular system while also engaging the quadriceps, hamstrings, glutes, and calves.
Also Works
QuadricepsHamstringsGlutesCalves
How to Perform
1
Adjust the resistance level and incline of the elliptical machine to your desired settings.
2
Step onto the pedals of the machine and grip the handles lightly.
3
Begin by pushing down with your feet and pulling the handles towards your body.
4
Continue this motion, alternating between pushing and pulling, to simulate a walking or running motion.
5
Maintain a steady pace and keep your core engaged throughout the exercise.
6
Continue for your target duration.
7
Gradually decrease the intensity before stepping off.
Pro Tips
•Stand upright and avoid leaning on the handles; use a light grip to let your legs do the majority of the work.
•Push through your heels rather than your toes to engage more glute and hamstring activation.
•Vary the incline and resistance throughout your session to prevent adaptation and increase calorie burn.
Common Mistakes
•Leaning heavily on the handrails, which reduces the workload on your legs and core and inflates your perceived effort.
•Setting the resistance too low and pedaling very fast, which provides minimal muscle engagement and reduces training benefit.
•Maintaining the same speed and resistance for the entire session, which leads to diminished returns over time.