How to Do the Arc Trainer
The arc trainer is a low-impact cardio machine where your legs move in an arc while you grip moving handles. It works your glutes and quads and lets you adjust incline and resistance to raise the challenge. It is a good choice for beginners and for people who want to protect their joints.
Log every set of your Arc Trainer in Superlift
Muscles worked
Primary
- Quads
- Glutes
Secondary
- Shoulders
- Hamstrings
How to do the Arc Trainer
- 1
Step onto the pedals and grip the moving handles.
- 2
Select a low resistance and incline to warm up.
- 3
Stride in a smooth arc, pushing and pulling the handles.
- 4
Stand tall with your core engaged.
- 5
Increase the resistance or incline once you are warmed up.
- 6
Keep a steady rhythm for your planned time.
- 7
Reduce the resistance for 2–3 minutes before stepping off.
Form cues to remember
- Smooth, even strides
- Core braced
- Stand tall
- Push through your whole foot
Arc Trainer video tutorial
Common mistakes
Leaning on the handles
Stand tall and let your legs do most of the work.
Using too little resistance
Raise the resistance so each stride feels challenging.
Rushing the strides
Slow down for smooth, controlled arcs.
Locking your knees
Keep a soft bend in your knees throughout.
Sets and reps
| Endurance | 20–40 minutes at a steady, moderate effort |
|---|---|
| Conditioning | 8–10 rounds of 1 minute hard, 1 minute easy |
The motion is low impact, but stop if you feel knee pain. Hold the handles lightly to avoid straining your shoulders.
Superlift for iPhone
Track your Arc Trainer and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Arc Trainer FAQ
What is the difference between an arc trainer and an elliptical?
The arc trainer moves your feet in a flatter arc and often places the resistance closer to your hips, which can feel more like a stepping motion with less knee stress.
Does the arc trainer work glutes?
Yes. Raising the incline and pushing through your heels shifts more work to your glutes and quads.
Is the arc trainer good for beginners?
Yes. It is low impact, easy to learn and has adjustable resistance, so it is friendly for new gym-goers.
