{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Elliptical",
      "kind": "common"
    },
    {
      "text": "Cross Trainer",
      "kind": "common"
    },
    {
      "text": "Elliptical Cross-Trainer",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "elliptical"
      ]
    ]
  },
  "external_ids": {
    "wger": "962"
  },
  "id": "oec:elliptical-trainer",
  "instructions": {
    "setup": [
      "Step carefully onto the foot pedals one foot at a time while holding the stationary handles for balance.",
      "Stand upright with your core braced and grasp the moving handlebars with a comfortable neutral grip.",
      "Select your program, resistance, and incline on the machine console."
    ],
    "steps": [
      "Push downward and forward with one leg while simultaneously pushing the opposite handlebar forward and pulling the same-side handlebar back.",
      "Allow the pedals to guide your feet in a smooth, continuous elliptical path.",
      "Transition seamlessly into pushing with the other leg to maintain a steady, rhythmic cadence.",
      "Keep your heels grounded on the pedals rather than driving purely through the toes."
    ],
    "breathing": "Breathe rhythmically in sync with your stride rate, matching breaths to foot cycles.",
    "cues": [
      "Stand tall, eyes forward",
      "Push through the whole foot",
      "Actively pump the handles"
    ],
    "common_faults": [
      {
        "fault": "Excessive leaning on the console or stationary handles, reducing muscular engagement.",
        "correction": "Maintain an upright posture and let your legs and core support your body weight."
      },
      {
        "fault": "Pedaling exclusively on the balls of the feet with elevated heels, placing undue strain on the calves and knees.",
        "correction": "Keep your feet flat against the pedals and drive through the midfoot and heel."
      },
      {
        "fault": "Setting the resistance too low and relying entirely on machine momentum.",
        "correction": "Increase resistance to maintain controlled, muscular pedal strokes at a steady cadence."
      }
    ],
    "safety": {
      "precautions": [
        "Wait for the pedals and levers to come to a complete stop before attempting to dismount the machine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "calories",
          "heart-rate",
          "cadence",
          "resistance-level",
          "incline",
          "speed",
          "power",
          "rpe"
        ]
      },
      {
        "required": [
          "duration",
          "distance"
        ],
        "optional": [
          "calories",
          "heart-rate",
          "cadence",
          "resistance-level",
          "incline",
          "speed",
          "power",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Elliptical Trainer",
  "previous_ids": [
    "oec:elliptical"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Elliptical",
        "url": "https://wger.de/en/exercise/962/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:jogging"
    },
    {
      "type": "substitute-for",
      "target": "oec:running"
    },
    {
      "type": "substitute-for",
      "target": "oec:treadmill-run"
    },
    {
      "type": "substitute-for",
      "target": "oec:treadmill-running"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A low-impact cardiovascular exercise that drives linked pedals and handles to simulate running without foot strikes."
}