Arc Trainer
- Beginner
- Machine
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 trains the quads as the main target. Expect the glutes, hamstrings, and calves to take some of the load as well.
What equipment do I need for the Arc Trainer?
The Arc Trainer needs a machine. 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, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Arc Trainer at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Arc Trainer should I do?
Work in time, not reps: 10 to 30 minutes steady, or 20 to 40 second efforts with equal rest when you want intervals. Two or three sessions a week sits well alongside lifting.
What are good alternatives to the Arc Trainer?
Hiking, Steady State Ride, and Man Maker train the same primary muscles as the Arc Trainer. Pick whichever one matches the equipment in front of you.