Full Body · Conditioning
Elliptical
The elliptical is a low-impact cardio machine where your feet move through an oval path while your hands push and pull the handles. It trains the legs and arms together with no landing impact, so it suits people who want cardio that is easier on the joints than running. Resistance and incline settings control the effort.
Also known as: Elliptical trainer, Cross trainer, Elliptical machine
- Muscle group
- Full Body
- Movement pattern
- Conditioning
- Type
- Compound
- Equipment
- Elliptical machine
- Difficulty
- Beginner
What muscles does the elliptical work?
Primary movers
- Quadriceps
- Gluteus maximus
- Hamstrings
Assisting muscles
- Calves
- Core
- Latissimus dorsi
- Biceps brachii
- Triceps brachii
The quads, glutes and hamstrings drive the pedals through the stride. A higher incline or resistance shifts more work to the glutes and hamstrings.
The handles let your arms push and pull, spreading the work across your upper body. How hard you use them changes how much the arms contribute.
The core steadies your torso as your legs and arms move. Standing tall without leaning on the handles raises the demand.
Because your feet never leave the pedals, the elliptical has very little impact. That makes it useful for joint-friendly cardio.
How to do the elliptical
Setup
- 1
Step onto the pedals while holding the stationary handles.
- 2
Stand tall with your feet flat and your hips under your shoulders.
- 3
Choose a low resistance to start.
- 4
Hold the moving handles lightly when you are ready.
Execution
- 1
Begin striding in a smooth, oval path.
- 2
Push and pull the handles in rhythm with your legs.
- 3
Keep your weight through your whole foot and your torso upright.
- 4
Increase resistance or incline for intensity.
- 5
Try pedalling backward for a short time to change the emphasis.
- 6
Slow down and cool down for the last few minutes.
Common elliptical mistakes
Leaning on the handles
Resting your weight on the bars lowers the work your legs and core do.
The fix: Stand upright and hold lightly.
Resistance too low
Spinning with no load barely trains anything.
The fix: Raise resistance until the stride feels firm and smooth.
Toes or heels lifting
Lifting your heels shifts the load to the knees and calves.
The fix: Keep your whole foot on the pedal.
Slouching forward
A hunched posture strains the neck and back.
The fix: Look ahead and keep your chest open.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Endurance | 1 | 20–40 min steady | Moderate resistance | None |
| Intervals | 6–10 | 30–60 s hard | Higher resistance | 60 s |
| Beginner | 1 | 10–15 min | Light resistance | None |
Use it for steady cardio, a warm-up or an easy day between harder sessions. Vary resistance and incline to avoid plateaus.
Running the elliptical in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayElliptical variations and alternatives
Stationary Bike
AlternativeLow-impact cardio focused on the legs.
Treadmill
AlternativeWeight-bearing cardio with more impact.
Stair Climber
HarderClimbing steps raises glute and quad demand.
Rowing Machine
AlternativeA full-body machine with a pulling pattern.
Outdoor Walk
EasierA gentle, low-effort starting point.
Frequently asked questions
Is the elliptical good for weight loss?
It burns energy at low impact, which helps, but weight loss depends on your diet overall.
Is it easier than running?
It is lower impact, but you can still make it hard with resistance and speed.
Should I hold the handles?
Hold them lightly. Gripping hard or leaning on them reduces the work you do.
Does it build muscle?
Not much beyond beginners. It builds endurance in the legs.
Can I go backward?
Yes. It shifts more work to the hamstrings and glutes.
Hercules tracks every elliptical you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play