
Muscle Groups
Muscles
Target
Synergist
How to perform Leverage Machine Elliptical Machine with proper form
Setup
- Adjust the Machine: Set the resistance level according to your fitness level.
- Foot Placement: Place your feet securely on the foot pedals, ensuring they fit comfortably.
Starting Position
- Stand upright with a slight bend in your knees.
- Keep your back straight and engage your core.
Movement
- Begin Motion: Push the pedals backward and forward in a smooth, circular motion.
- Arm Movement: If the machine has handles, use your arms to push and pull in coordination with your legs. Keep your elbows close to your body.
- Maintain Posture: Keep your head up, looking forward, and avoid leaning too heavily on the handles.
Breathing
- Inhale through your nose as you push and exhale through your mouth as you pull.
Duration
- Focus on maintaining a steady pace without losing form throughout your workout.
Common Mistakes to Avoid
- Avoid slouching or leaning excessively on the handles; this can lead to poor posture.
- Do not lock your knees; keep them slightly bent throughout the exercise.
Conclusion
Using the leveraged machine elliptical effectively improves cardiovascular fitness and engages multiple muscle groups when done with proper form.
Exercises

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

High Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

High Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Incline Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Incline Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Inverted Row, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Kneeling Pulldown, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps

Pendlay Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Pull Up, Band
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Pull Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders

Pullover, Barbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps

Pullover, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Chest, Shoulders, Triceps

Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Seated Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Seated Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Seated Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Seated Wide Grip Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Shrug, Barbell
Type: Upper, Pull
Target: Back

Shrug, Cable
Type: Upper, Pull
Target: Back

Shrug, Dumbbell
Type: Upper, Pull
Target: Back

Shrug, Smith Machine
Type: Upper, Pull
Target: Back

Shrug, Band
Type: Upper, Pull
Target: Back

Shrug, Leverage Machine
Type: Upper, Pull
Target: Back

Single Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes
Synergist: Hamstrings

Single Leg Deadlift, Bodyweight
Type: Lower, Legs
Target: Back, Glutes
Synergist: Hamstrings

Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps

Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves

Standing Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Standing Row Close Grip, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms

Standing Row V-Bar, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest

Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Straight Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Straight Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Straight Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Straight Leg Deadlift, Kettlebell
Type: Lower, Legs
Target: Back, Hamstrings
Synergist: Glutes

Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms

Superman, Dumbbell
Type: Core
Target: Back
Synergist: Glutes, Hamstrings
Superman, Bodyweight
Type: Core
Target: Back
Synergist: Glutes, Hamstrings
T Bar Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Wide Pull Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Reverse Fly, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Reverse Fly, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Reverse Fly, Leverage Machine
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Safety Squat Bar Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Back, Calves
Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Standing Row Rear Delt With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Standing Row Rear Delt, Horizontal, With Rope, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Back
Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Upright Row, Barbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Cable
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Dumbbell
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back
Upright Row, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Chest, Back