How to Do the Elliptical
The elliptical lets you stride in an oval path with your feet staying on the pedals, so it is low impact. It works your legs and, with moving handles, your arms and upper back. It is a gentle option for people who want cardio without the pounding of running.
Log every set of your Elliptical in Superlift
Muscles worked
Primary
- Quads
- Glutes
Secondary
- Shoulders
- Upper Back
How to do the Elliptical
- 1
Step onto the pedals and hold the handles lightly.
- 2
Start moving with a smooth, easy stride.
- 3
Stand tall with your ribs over your hips.
- 4
Push through your whole foot and use your legs to drive the motion.
- 5
Add resistance or incline once you feel warmed up.
- 6
Push and pull the handles in rhythm with your legs.
- 7
Reduce the resistance for 2–3 minutes before you step off.
Form cues to remember
- Stand tall
- Push through your whole foot
- Light grip on the handles
- Smooth, even strides
Elliptical video tutorial
Common mistakes
Leaning on the handles
Stand tall and let your legs do most of the work.
Using no resistance
Raise the resistance so each stride feels challenging.
Lifting your heels off the pedals
Keep your whole foot planted and push through your heel.
Going too fast with no control
Slow down and focus on smooth strides.
Sets and reps
| Endurance | 20–45 minutes at a steady, moderate effort |
|---|---|
| Conditioning | 8–10 rounds of 1 minute hard, 1 minute easy |
Because the machine is low impact it is friendly to most joints, but stop if you feel knee pain. Hold the handles lightly to protect your shoulders and wrists.
Superlift for iPhone
Track your Elliptical 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.
Elliptical FAQ
Is the elliptical a good workout?
Yes. It raises your heart rate and works your legs and upper body with less joint impact than running. You still need to raise resistance or speed to make it challenging.
Is the elliptical or treadmill better?
It depends on your goal. The elliptical is lower impact, while the treadmill is more specific to running and burns slightly more energy at the same pace.
Should I go forward or backward on the elliptical?
Forward is the default. Going backward for a few minutes shifts the work toward your hamstrings and glutes, so it adds variety.
