Arc Trainer

Anton YefanovUpdated September 6, 2026

The Arc Trainer moves your feet along a fixed arc rather than an ellipse, so hip and knee extend together while the foot stays under the knee. The handlebar is fixed, so the legs produce all of the work and the hands only steady you. Incline is the muscle dial: low settings bias calves, glutes and hamstrings, high settings shift the work onto the quads. Resistance is set separately, so one machine covers steady aerobic work, intervals and power efforts. In a tested comparison the arc trainer reached oxygen uptake similar to treadmill running with less hip discomfort than an elliptical.

How to do the Arc Trainer

Step onto the footplates with your feet flat and rest your hands on the fixed console handlebar.
Set the incline for your target: low to bias calves, glutes and hamstrings, high to bias quads.
Dial resistance in separately from incline so effort and muscle emphasis stay independent.
Press one foot down and back along the arc while the opposite plate rises into position.
Keep your torso tall and let the legs set the rhythm instead of pulling on the bar.
Wind resistance down for the last minute, then step off once the plates have stopped.

Muscles worked

Primary:: Quads
Secondary:: Glutes, Hamstrings, and Calves

Why train it

Loads quads and glutes hard while keeping joint impact lower than running.
Reaches oxygen uptake comparable to treadmill running in tested comparisons.
Covers steady aerobic work and short power intervals on the same machine.

Common mistakes

Hanging your bodyweight on the fixed handlebar, which unloads the legs and flattens the training effect.
Leaving incline on the default, so the machine only ever loads one part of the lower body.
Chasing stride rate with a short, choppy range instead of completing the full arc.
Stepping off before the plates stop moving, which is how ankles get caught.

Frequently asked questions

What muscles does the Arc Trainer work?

The Arc Trainer works the quads hardest, with the glutes, hamstrings, and calves pitching in. As cardio, though, the bigger demand is on your heart and lungs rather than any one muscle.

What equipment do I need for the Arc Trainer?

Only an arc trainer. Nothing beyond that is required to run the movement the way it is described above.

Is the Arc Trainer suitable for beginners?

Yes. The Arc Trainer is rated beginner. Start at a pace you could hold a conversation at, and build the time before you build the intensity.

Can I do the Arc Trainer at home?

Only if your home setup runs to an arc trainer. Most do not, so this is usually a gym session. The alternatives below cover the same muscles with kit you are more likely to have.