Cross Trainer (Elliptical)
Strength
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The Cross Trainer, or elliptical machine, is a low-impact cardio exercise that simulates running or climbing with simultaneous arm and leg motion on gliding pedals and handles. Its primary purpose is cardiovascular endurance and full-body conditioning, though it engages biceps prominently during the pushing/pulling arm action. Main muscles worked include biceps, quads, glutes, posterior thighs, triceps, lower legs, hip flexors, and shoulders; it's ideal for beginners, rehab patients, or anyone seeking joint-friendly fat-burning workouts with minimal equipment beyond the machine itself.
How to Perform Cross Trainer (Elliptical)
- 1Stand on the elliptical pedals with feet hip-width apart, facing the console.
- 2Grip the stationary handles firmly with both hands, elbows slightly bent, engaging your biceps and shoulders.
- 3Select a resistance level suitable for strength training (moderate to high) and a stride length that allows full range of motion.
- 4Begin pedaling forward by pushing one pedal down with your quad and glute while pulling the opposite handle back with your biceps (exhale during the push-pull effort).
- 5Alternate smoothly: as one leg extends, pull the handle toward your hip, then return by bending the knee and extending the arm forward (inhale during the return).
- 6Maintain a steady rhythm for 30-60 seconds per set, focusing on controlled power rather than speed.
- 7Key form tips: Keep posture upright with core engaged, avoid leaning on handles, land softly on heels to protect knees, and ensure even arm-leg coordination—common mistakes include slouching, rushing the stride, or gripping too loosely which reduces biceps activation.