Legs · Elliptical
Seated Elliptical
How to do the seated 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 a seated elliptical machine to perform smooth, circular pedal motions. Adjust resistance for desired intensity.
- 1Pedal smoothly in a circular motion while seated; you should feel your quads, hamstrings, and glutes engaging
- 2Sit tall and engage your core to stabilise your torso
- 3Adjust the resistance to maintain a moderate, steady effort and keep your breathing controlled
Common mistakes
- Don't slouch or lean excessively forward or backward
- Avoid pushing only with your toes; use your entire foot to pedal
- Don't pedal so fast that you bounce; maintain control of your tempo
Muscles worked
The seated elliptical mainly works the quads and glutes, with the hamstrings, calves, and lower back assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Upper AbsMinor
Kovo programs the seated 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.