Elliptical trainer
Also called elliptical machine, cross trainer, elliptical cross-trainer.
What does elliptical training do?
An elliptical trainer is a stationary cardio machine with pedals that guide the feet through a continuous oval-shaped path. Many models also have moving handles that travel with the pedals, allowing the arms and legs to move together. The feet stay supported as the legs alternate, and the machine can serve different kinds of cardio sessions, so this guide covers using it rather than prescribing a workout.
How do you use an elliptical trainer?
Set up
- Hold the fixed grips for balance, step onto one pedal and then the other, and place each foot securely on its platform.
- Stand tall over the pedals and take the moving handles at a comfortable reach if you plan to use them.
Execution
- Press one pedal down and back while the other comes forward, letting the handles move in the opposite rhythm.
- Continue through smooth alternating cycles, keeping your feet supported, your knees following the direction of your feet and your torso steady.
- When you are finished, let the pedals stop, hold the fixed grips for balance and step off carefully.
Common mistakes
Leaning heavily on the handles
Supporting your body through the arms pulls the torso toward the console and changes how you stand over the pedals. Use the handles to guide the rhythm and the fixed grips for balance rather than hanging from them.
Letting a foot drift on its pedal
The pedals keep moving through the cycle, so an insecure foot position becomes harder to correct once the machine is in motion. Stop and reset the foot rather than trying to shuffle it while moving.
Letting the knees fall inward
The feet follow a fixed path on the pedals. Keep each knee travelling in the same direction as its foot instead of allowing it to collapse toward the other leg.
Stepping off while the pedals are moving
The linked pedals and handles can keep travelling after you decide to finish. Wait for the machine to settle, then use the fixed grips while stepping down.
Where it fits in a session
Use the elliptical wherever it belongs in the session you already have planned; this movement guide does not choose that placement.
Follow the plan for the session rather than treating one machine setting as universally correct. Purpose, duration, speed, cadence, resistance, incline, zones, intervals, intensity and progression are intentionally not prescribed here.
Muscles worked
- quadriceps
- hamstrings
- gluteus maximus
- gastrocnemius and soleus
- tibialis anterior
- anterior and posterior deltoids
- biceps brachii
- triceps brachii
An elliptical is a cardio machine rather than a resistance exercise aimed at one muscle. The lower-body muscles contribute at different points in the pedal cycle and are therefore listed without ranking. The shoulders and arms contribute only when the moving handles are used actively, so they are listed as secondary rather than as a defining part of the movement.
Variations
- Fixed-handle elliptical — Uses stationary grips instead of reciprocating handles, so the legs provide the movement.
- Recumbent elliptical — Supports the user in a seat while the feet and, on some models, the handles follow linked paths.
- Front-drive elliptical — Places the flywheel at the front rather than behind the pedals; the illustration shows a rear-drive model.
Frequently asked questions
What muscles does an elliptical trainer work?
The quadriceps and hamstrings contribute during different parts of the pedal cycle, with the gluteus maximus, gastrocnemius, soleus and tibialis anterior also active as the hip, knee and ankle move. On a model with moving handles, the shoulders, biceps and triceps can contribute when you actively push and pull them. It remains cardio rather than a way to isolate one of those muscles.
Do I have to use the moving handles?
No. You can use the fixed grips if that gives you better balance or lets you focus on the pedal motion. Moving handles add an arm action, but they are a machine feature rather than a requirement for elliptical stepping.
Where should my feet sit on the pedals?
Place each whole foot securely on its platform where it can stay supported through the complete cycle. If a foot slides or you cannot keep a stable position, let the machine stop and reset before continuing.
How do I get off an elliptical safely?
Let the pedals and handles come to a stop first. Hold the fixed grips for balance, step down with one foot and then bring the other foot off its pedal. Remember that one pedal may rise as the other moves down.
How long or how hard should I use an elliptical?
That depends on why it is in your session. A warm-up, a cool-down, a general cardio session and preparation for an event require different choices. Follow the plan for that session rather than treating one duration, effort or machine setting as correct for everyone.
Sources
- Prosser LA, et al. Comparison of elliptical training, stationary cycling, treadmill walking and overground walking. Gait Posture. 2011. https://pmc.ncbi.nlm.nih.gov/articles/PMC3299003/
- Burnfield JM, et al. Similarity of joint kinematics and muscle demands between elliptical training and walking: implications for practice. Phys Ther. 2010. https://pubmed.ncbi.nlm.nih.gov/20022994/
- Nalamasu R, et al. Motor-Assistance and Resistance During Elliptical Training Alter Upper Extremity Muscle Activation Patterns When Using Reciprocally Moving Handles. PM R. 2020. https://pmrjabstracts.org/abstract/motor-assistance-and-resistance-during-elliptical-training-alter-upper-extremity-muscle-activation-patterns-when-using-reciprocally-moving-handles/