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Last updated February 8, 2026
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cardio
Elliptical Machine Walk
Stand tall and hold the moving handles. Walk with a natural stride, focusing on a smooth transition between legs. Avoid leaning forward on the console.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
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 seat height if necessary.
- Stand on the machine with your feet on the foot pedals, ensuring they are secure.
- Step 2Select Your Settings
- Turn on the machine and select your desired workout program or manual mode.
- Adjust the resistance level according to your fitness level.
- Step 3Position Your Feet
- Place your feet firmly on the foot pedals, ensuring your heels are flat and your toes are pointed forward.
- Keep your feet parallel to each other and avoid letting them slide off the pedals.
- Step 4Grip the Handlebars
- Hold the stationary or moving handlebars with a comfortable grip.
- Keep your arms slightly bent and your shoulders relaxed.
- Step 5Start Moving
- Begin pedaling at a slow, steady pace to get accustomed to the motion.
- Engage your core and maintain an upright posture throughout the exercise.
- Step 6Maintain Your Form
- Keep your back straight and avoid leaning too far forward or backward.
- Ensure your knees are aligned with your toes as you pedal.
- Step 7Adjust Intensity
- Gradually increase your speed or resistance as you become more comfortable.
- Listen to your body and adjust the intensity to match your fitness level.
- Step 8Cool Down
- After completing your workout, gradually decrease your speed to cool down.
- Step off the machine carefully and stretch your muscles afterward.