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Last updated February 2, 2026
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cardio
Walk Elliptical Cross Trainer
Use a moderate resistance setting. Focus on a full range of motion with your legs and pushing/pulling the handles. Keep your heels flat on the pedals to engage glutes.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quads
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 stand on the foot pedals.
- Adjust the machine settings to your preferred resistance level and workout duration.
- Step 2Position Your Feet
- Place your feet securely on the foot pedals, ensuring they are flat and centered.
- Make sure your heels are in contact with the pedals throughout the exercise.
- Step 3Grip the Handlebars
- Hold onto the handlebars with a comfortable grip, keeping your arms slightly bent.
- If the machine has moving handlebars, you can choose to use them or keep your hands on the stationary ones.
- Step 4Engage Your Core
- Stand tall with your shoulders back and down, engaging your core muscles.
- Maintain a neutral spine and avoid leaning forward or backward.
- Step 5Start Moving
- Begin to pedal by pushing down with one foot while pulling up with the other.
- Maintain a steady and controlled pace, using your legs to drive the movement.
- Step 6Use Your Arms (if applicable)
- If using moving handlebars, push and pull them in sync with your legs to engage your upper body.
- Keep your movements fluid and avoid excessive swinging.
- Step 7Monitor Your Form
- Keep your back straight and avoid hunching over the handlebars.
- Ensure your knees are aligned with your feet and not caving inward.
- Step 8Adjust Intensity
- If desired, adjust the resistance or incline settings to increase the intensity of your workout.
- Listen to your body and modify the workout as needed.
- Step 9Cool Down
- Gradually decrease your pace for the last few minutes of your workout to cool down.
- Step off the machine and stretch your muscles after completing your session.