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How to do it
- Step onto the pedals one foot at a time and hold the moving handlebars.
- Set the ramp angle: lower to bias the quads, higher to bring in glutes and hamstrings.
- Choose a resistance you can hold for the planned duration.
- Press through the whole foot and keep it in contact with the pedal throughout.
- Push and pull the handlebars in time with your legs and stand tall.
- Ease the resistance off at the end, let the pedals slow, then step down.
Common mistakes
- Leaning on the static handles, which unloads the legs and reduces the work done.
- Letting the heels lift off the pedals, which pushes strain into the calves and forefoot.
- Leaving the ramp on one setting, so the same muscles are trained every session.
- Spinning fast against no resistance, which raises cadence but not training effect.
Muscles worked
- Secondary
- AbsFront DeltsHamstrings
Same movement, other equipment
Plans that include the Elliptical
Similar exercises
Good to know
- What muscles does the Elliptical work?
- Mainly the glutes and quads. It also works the abs, front delts and hamstrings.
- What equipment do you need for the Elliptical?
- It uses a machine. Without it, the Hiking and the Steady State Ride train the same muscles the same way.
- Is the Elliptical good for beginners?
- GymVim rates it beginner.