Exercises › Elliptical

Elliptical

Keep an upright posture and push through your whole foot. A joint-friendly option for steady cardio days.

CardioMachinesDifficulty 1 of 3

Two-panel demonstration of the elliptical, showing the start and finish positions — Start and finish positions

How to do it

Keep an upright posture and push through your whole foot. A joint-friendly option for steady cardio days.

Muscles worked

Front

Back

quadsprimary
hamstrings
glutes
calves

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

No machines? Swap it out

Brisk walkno equipment · difficulty 1/3
Easy runno equipment · difficulty 2/3
Stair climbingno equipment · difficulty 1/3

Other options in this pattern

Jump rope (steady pace)jump rope · difficulty 2/3
Stationary bike (steady)machines · difficulty 1/3
Rowing machinemachines · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2