How to perform the Elliptical
- 1Step onto the pedals, stand tall with your chest up, shoulders relaxed, knees slightly bent, and lightly hold the handles for balance without leaning your weight on them. Set the resistance and incline to a comfortable level where you can move smoothly and still talk in short sentences.
- 2Begin pedaling in a smooth, oval motion, pushing down and slightly back through your heels while keeping your abs gently tight and your hips facing forward. Keep a steady, controlled pace instead of rushing, and breathe in through your nose and out through your mouth in a natural rhythm as you move.
Coach tips
- Keep your weight centered over your feet instead of leaning heavily on the handles so your legs and core do most of the work.
- Let your heels stay in contact with the pedals to better engage your hamstrings and glutes and protect your knees.
- Start with low resistance and shorter sessions, then gradually increase time or resistance as your fitness improves to avoid overdoing it.
Powered by Hypro
Train quads smarter
One rep, one set. Hypro turns the Elliptical into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Elliptical weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Elliptical fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
