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Last updated February 8, 2026
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cardio
Elliptical Machine Skiing
Drive the pedals in a smooth gliding motion. Keep your heels down on the pedals to engage your glutes and hamstrings. Do not bounce your hips.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadsglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Alternate
Posture
Standing
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Approach the elliptical machine and adjust the settings to your preferred resistance and incline.
- Step onto the machine with your feet on the foot pedals, ensuring they are securely positioned.
- Step 2Select Skiing Mode
- If the machine has a skiing mode, select it using the control panel.
- If not, set the machine to a steady state for a low-impact workout.
- Step 3Position Your Feet
- Place your feet on the foot pedals, ensuring they are flat and centered.
- Keep your knees slightly bent and your feet parallel to each other.
- Step 4Grip the Handlebars
- Hold onto the handlebars with a comfortable grip, keeping your arms slightly bent.
- Engage your core and maintain an upright posture.
- Step 5Start Moving
- Begin pedaling in a smooth, controlled motion, mimicking a skiing motion.
- Push down with one foot while pulling up with the other, maintaining a steady rhythm.
- Step 6Engage Your Core
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid leaning too far forward or backward; stay upright.
- Step 7Adjust Resistance
- If comfortable, gradually increase the resistance to challenge yourself.
- Monitor your heart rate and ensure you can maintain a conversation.
- Step 8Cool Down
- After your workout, gradually decrease your speed and resistance.
- Allow your heart rate to return to normal before stepping off the machine.
- Step 9Finish the Exercise
- Carefully step off the machine once you have completed your workout.
- Ensure you are steady before walking away from the machine.