Elliptical Trainer
How to do it
Starting position
- Step onto the center of the machine and place your feet on the pedals.
- Gently grip the middle of the handles with both hands.
- Look straight ahead and keep your spine straight.
- Brace your core to keep your torso tight.
Movement
- Push down firmly on the pedal with one foot.
- Naturally shift your weight as the opposite foot comes up.
- Push and pull the handles while moving rhythmically.
- Maintain a steady pace and keep using your leg muscles.
Breathing
Breathe naturally in rhythm with the movement.
Trainer tips
- Keep your whole foot on the pedals and row
- Keep your upper body upright and grip the handles lightly
- Increase the resistance and push with your legs
Cautions
- Lifting your heels strains your knees, so be careful.
- Leaning your body weight on the handles
- Using only momentum to rotate, reducing the intensity
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Hamstrings · Calves |
| Equipment |  Elliptical |
| Movement pattern | Conditioning |
| Recommended time | 20–40 min |
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Representative exercise: Elliptical Trainer
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.