Lateral Elliptical Trainer
Also known as: wave machine
- Primary muscleCardio
- EquipmentCardio Machine
- DifficultyBeginner
- TypeCardio · Locomotion
- Secondary muscles
- Glutes, Quads, Hamstrings, Calves, Abductors, Adductors
- Body part
- Cardio
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Cardio
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Pedals that sweep side to side instead of front to back are what set this machine apart from a standard elliptical: every stride recruits the abductors and adductors along with the usual leg muscles. It stays low impact, and it is one of the few cardio options that trains the hips laterally.
How to do the Lateral Elliptical Trainer
- Start with a low resistance and step amplitude on the console.
- Step onto the pedals with feet centered and hip-width; grasp the handles lightly and stand tall with core braced.
- Begin the lateral pedaling motion smoothly, driving through the whole foot.
- Keep knees tracking over toes and hips square; avoid letting knees cave inward.
- Maintain a steady cadence and relaxed shoulders; do not lean on the console.
- Breathe rhythmically and increase resistance or cadence to reach the desired intensity.
- Finish by gradually reducing resistance and cadence for 2–3 minutes to cool down.
- Stop the pedals completely before stepping off safely.
Tip: Swing the arms and keep an upright posture rather than leaning forward into the incline.
Muscles worked
Primary
Cardio · Cardio
Walking and elliptical work raise the heart rate at a moderate, easy to sustain level and are the simplest form of conditioning.
Secondary
- Glutes — Incline walking and monster walks load the glutes with every step, especially the outer part of the hip.
- Quads
- Hamstrings
- Calves — The calves push off on every step and get more work on an incline.
- Abductors
- Adductors
Common mistakes
- Holding the treadmill rails — leaning on the rails on an incline walk takes most of the work out of it; swing the arms and set the incline lower if needed.
- Slouching on the elliptical — keep the chest up and the shoulders back rather than leaning on the handles.
- Big, fast monster walk steps — keep the band tight, the knees bent and the steps short, since the whole point is constant tension.
- Strolling instead of walking — steady walking is easy, but that is the point; keep the pace brisk enough that you could talk but not sing.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Warm-up | 3–5 min easy | None |
| Conditioning | 6–10 × 30 s hard / 60 s easy | Built in |
| Endurance | 15–30 min steady | None |
Walking goes at the start of a session as a warm-up, at the end as a cool-down, or as its own easy conditioning on rest days. Monster walks pair well with hip abductions in a lower body warm-up.
Variations and alternatives
Frequently asked questions
What muscles does the Lateral Elliptical Trainer work?
The Lateral Elliptical Trainer primarily works the cardio. It also involves the glutes, quads, hamstrings, calves, abductors and adductors, which assist the movement and stabilise the joints.
Is the Lateral Elliptical Trainer good for beginners?
Yes. The Lateral Elliptical Trainer is rated beginner: it uses a cardio machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Lateral Elliptical Trainer?
If you cannot do the Lateral Elliptical Trainer, try the Skater Step, the Elliptical Trainer or the Stair Climber. Each of them trains the cardio through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Lateral Elliptical Trainer, a sensible starting point is warm-up: 3–5 min easy; conditioning: 6–10 × 30 s hard / 60 s easy; endurance: 15–30 min steady. Put intervals after strength work or on a separate day so they do not eat into your lifting.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.