Elliptical

Setup

1. 01Step onto the pedals and center each foot on the platform.
2. 02Grip the moving handles at chest height with relaxed shoulders.
3. 03Select a starting resistance and incline appropriate for a warm-up.
4. 04Stand tall with a slight forward lean from the ankles.

Execution

1. 01Begin striding smoothly, driving through the whole foot.
2. 02Push and pull the handles in rhythm with the legs.
3. 03Adjust resistance or incline to reach the target effort.
4. 04Occasionally stride backward briefly to vary the muscle emphasis, then finish with an easy cooldown.

Checkpoints

• -Heels stay down on the pedals rather than bouncing on the toes.
• -Hips stay level without side-to-side rocking.
• -Posture stays tall without hanging on the handles.
• -The stride stays smooth and continuous at every resistance.

Common mistakes

• -Leaning on the static rails and unloading the legs.
• -Using resistance so low the flywheel does the work.
• -Bouncing up onto the toes with each stride.
• -Watching the console with a dropped head and rounded back.