Cardio exercise
Elliptical TrainerHow to do it, with form in numbers
- Main muscles
- Cardio
- Also works
- Quads, Glutes
- Equipment
- Cardio machine
- Level
- Beginner
How to do it
How do you do the Elliptical Trainer?
- Step onto the pedals and hold the moving handles at about chest height.
- Stand tall with your feet flat and your heels down.
- Start striding, pushing and pulling the handles in time with your legs.
- Keep a smooth, steady rhythm and add resistance a little at a time.
Cues
- Stand tall, chest up.
- Heels down, whole foot on the pedal.
- Push and pull with your arms.
Common mistakes
- Leaning on the handles: stand upright and let your legs take your weight.
- Riding on your toes: press your heels into the pedals (if your feet tingle, try striding backwards).
- Gripping too tightly or too high: hold the handles lightly at chest height.
Form in detail
What does good form look like?
The version in our demo
Forward striding on an elliptical with moving handles, standing upright, feet flat on the pedals, arms pushing and pulling the handles in time with the legs. This is the standard use Harvard Health and Cleveland Clinic describe.
Starting position
Set-up: step on with the pedals at their lowest point and both hands on the moving handles. Resistance set so the stride feels steady but challenging and form holds (start low; small increases only). Incline, if the machine has it, at its lowest setting. Body: standing tall on the pedals, whole foot flat with the heels down, feet about hip to shoulder width apart (set by the pedals). Hands hold the moving handles at about chest height, elbows bent and close to the sides, light grip. Shoulders relaxed, core braced, eyes forward.
The movement
Drive one pedal down and back while the other comes up and forward, so each foot traces a smooth oval. At the same time, push the handle on one side away while pulling the other towards you; each arm pulls back as the same-side leg comes forward, as in walking (the handles are linked to the pedals; match the machine model). Keep the heels down through the whole oval. The torso stays upright and still; the hips stay level and do not sway.
Breathing
Steady, rhythmic breathing; moderate effort, able to talk in short sentences.
Form in numbers
What are the angles and distances?
- Heels stay on the pedals: ankle movement within about 10–20°.
- Torso within 5–10° of vertical; head level.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Elliptical Trainer is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
