Conditioning
Incline Elliptical Training
Incline elliptical training uses a raised pedal path for low-impact cardio with extra demand on your thighs and glutes. You adjust the ramp and resistance to control the effort.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Select a low ramp setting and light resistance.
- Grip the stationary handles from beside the machine.
- Step onto the pedals with your feet centered on the platforms.
- Begin pedaling forward at an easy pace.
- Adjust the incline to a comfortable height once your stride feels steady.
- Continue pedaling smoothly for your planned duration.
- Gradually slow your stride until the pedals stop completely.
- Step off using the stationary handles for support.
Form cues
- Stand tall through your chest.
- Keep your grip light.
- Let your knees follow your toes.
- Keep pressure through your whole foot.
Common mistakes
- Choosing too steep an inclineLower the ramp if the raised path forces you to hike your hips or shorten your stride awkwardly.
- Bouncing through each strideReduce your pace until you can follow the pedal path without your torso bobbing.
- Pulling hard on moving handlesIf you use the moving handles, let your arms follow the rhythm of your legs rather than yanking them.
Safety
Forcing a steep stride or high resistance can irritate your knees or hips, especially as you tire. Moving pedals can also cause a loss of balance while mounting or dismounting.
- Locate the stop and ramp controls before starting.
- Check whether the pedals move freely before putting your weight on them.
- Keep shoelaces and loose clothing clear of the pedal mechanism.
- End the session if you develop joint pain, dizziness, or unstable footing.
Use a flat or recumbent elliptical if the raised stride is uncomfortable, and seek medical or physiotherapy advice for persistent pain or balance problems.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Incline Elliptical Trainer
Sets and reps
- Sets
- 1
- Target
- 600–1200 seconds
- Rest
- No rest timer
Keep the effort easy enough to speak in full sentences, with the first and last 2–3 minutes at a gentler pace.