Legs · Elliptical
Elliptical
How to do the elliptical, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Elliptical
- Difficulty
- Beginner
- Logged as
- Timed
- Movement
- Gait
- Mechanic
- Compound
How to do it
Use an elliptical machine for a low-impact, full-body cardio workout. Adjust resistance and incline to match your fitness level and goals.
- 1Feel a low-impact cardio burn in your legs and glutes as you push and pull the pedals
- 2Engage your arms with the handles to work your upper body
- 3Keep a steady rhythm and monitor your breathing
Common mistakes
- Avoid leaning on the handles or slouching
- Don't overextend your knees; adjust the stride for comfort
- Avoid using only your toes; press through your whole foot
Muscles worked
The elliptical works the biceps, triceps, mid chest, lats, lower back, upper abs, lower abs, quads, glutes, hamstrings, calves, side delts, forearms, upper traps, and obliques.
- BicepsSupport
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- ObliquesSupport
Kovo programs the elliptical for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.