Elliptical

Anton YefanovUpdated September 6, 2026

An elliptical guides the feet along a fixed stride path, so contact never breaks and the pounding of running is removed. Joint motion tracks walking closely at the hip, thigh and knee, but muscle demand is not identical: measured against walking, gluteus maximus and vastus lateralis activity rises while gastrocnemius, soleus and tibialis anterior fall, because the trunk, hip and knee stay in more flexion. Ramp angle shifts the emphasis, with low settings biasing quads and higher settings pulling in glutes and hamstrings, and the moving handlebars add arm, shoulder and trunk work.

How to do the Elliptical

Step onto the pedals one foot at a time and hold the moving handlebars.
Set the ramp angle: lower to bias the quads, higher to bring in glutes and hamstrings.
Choose a resistance you can hold for the planned duration.
Press through the whole foot and keep it in contact with the pedal throughout.
Push and pull the handlebars in time with your legs and stand tall.
Ease the resistance off at the end, let the pedals slow, then step down.

Muscles worked

Primary:: Quads and Glutes
Secondary:: Hamstrings, Core, and Shoulders

Why train it

Keeps hip, thigh and knee motion close to walking without the impact.
Raises glute and quadriceps demand relative to walking at the same task.
Adds arm and trunk involvement through the moving handlebars.

Common mistakes

Leaning on the static handles, which unloads the legs and reduces the work done.
Letting the heels lift off the pedals, which pushes strain into the calves and forefoot.
Leaving the ramp on one setting, so the same muscles are trained every session.
Spinning fast against no resistance, which raises cadence but not training effect.

Frequently asked questions

Is the elliptical better than the treadmill?

It depends on what you want. The elliptical has no impact, which makes it easier on sore knees, hips and feet, and it lets you add arm work. A treadmill, especially running or incline walking, burns a few more calories at the same effort and builds bone and running fitness better. The best cardio machine is the one you will keep using.

Is the elliptical good for bad knees?

Yes, it is one of the easiest cardio machines on the knees. Your feet never leave the pedals, so there is no landing impact. Keep your weight over your heels rather than your toes, and do not set the resistance so high that you grind through each stride.

Can the elliptical help you lose weight?

Yes, as part of a calorie deficit. A 30 minute session at a moderate pace burns around 250 to 350 calories for most people. The calorie counts on the machine screen are often too high, so do not rely on them. What you eat decides most of your weight loss, and the elliptical helps you burn a bit more.

Does the elliptical build muscle or glutes?

Not much. It is cardio, and the resistance is too light for real muscle growth. Higher resistance and pedalling backwards put a little more work on the glutes and hamstrings, but for building them, weights like hip thrusts and squats work far better.

Does the elliptical help with running?

It builds the same heart and lung fitness, so it is a useful way to keep training through an injury or to add easy volume without impact. It does not train your body to absorb landing forces, though, so it cannot fully replace running if running is the goal.

What muscles does the Elliptical work?

The Elliptical works the quads and glutes hardest, with the hamstrings, core, and shoulders 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 Elliptical?

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

Is the Elliptical suitable for beginners?

Yes. The Elliptical 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 Elliptical at home?

Yes, if you own an elliptical trainer. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How long should I do the Elliptical for?

20 to 45 minutes at a pace you could hold a conversation at, two or three times a week. Add time before you add speed or resistance.

What are good alternatives to the Elliptical?

Hiking, Steady State Ride, and Incline Treadmill Walk train the same primary muscles as the Elliptical. Pick whichever one suits the equipment in front of you.