Elliptical
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
QuadsSecondary · 50%
GlutesSecondary · 40%
HamstringsTertiary · 30%
Equipment
Elliptical
How to log the weight
Implement weight
Log the total weight of the implement.
Recovery window
~72h for the primary movers
Quads~72h
Glutes~72h
Hamstrings~72h
Programming notes
Elliptical spreads its load across quads, glutes and hamstrings without a single dominant mover. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.