The Elliptical is a beginner-friendly machine strength exercise that targets the quadriceps and glutes, with the hamstrings, abdominals and shoulders working alongside. Here's how to do it right — and what to stop doing.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Abs, Shoulders
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Elliptical
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.
02 The payoff
Why it earns its spot
Keeps hip, thigh and knee motion close to walking without the impact.
Raises glute and quadriceps demand relative to walking at the same task.
Adds arm and trunk involvement through the moving handlebars.
03 Don't do this
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.
EGON Put it on record
Track it in EGON.
Log every set of the Elliptical, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
