Elliptical

Elliptical intermediate

Quadriceps CalvesGlutesHamstrings

Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings.

Elliptical — 1 — start position and end of the movement

How to do it

Step onto the elliptical pedals and grab the handles.
Set the program or the manual intensity on the console.
Pedal in a smooth motion, pushing and pulling simultaneously with your arms and legs.
Keep your back straight, without leaning on the handles.

Key to the execution: Keep the movement smooth and through a full range, not just off the balls of your feet.

Common mistakes

You lean too much on the handles, reducing the work done by your legs.
You take strides that are too short, without full range of motion.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Bodyweight squat

Bodyweight · Bodyweight

Split squat

Bodyweight · In place, no step

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Cardio exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.