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All exercises

Walk wave machine

Beginner

Walk wave machine is a isolation machine exercise for the full body, also working the glutes, quads, hamstrings, calves, abductors, and adductors.

What it works

Primary muscle

Full body

Also works

GlutesQuadsHamstringsCalvesAbductorsAdductors

Equipment
Machine
Movement
Conditioning
Type
Isolation
Logged as
Distance and time
Suggested rest
1 min

How to do it

  1. 1Start with a low resistance and step amplitude on the console.
  2. 2Step onto the pedals with feet centered and hip-width; grasp the handles lightly and stand tall with core braced.
  3. 3Begin the lateral pedaling motion smoothly, driving through the whole foot.
  4. 4Keep knees tracking over toes and hips square; avoid letting knees cave inward.
  5. 5Maintain a steady cadence and relaxed shoulders; do not lean on the console.
  6. 6Breathe rhythmically and increase resistance or cadence to reach the desired intensity.
  7. 7Finish by gradually reducing resistance and cadence for 2–3 minutes to cool down.
  8. 8Stop the pedals completely before stepping off safely.

What to do instead

  • Back and forth stepBodyweight
  • Walk elliptical cross trainerMachine
  • Walking on stepmillMachine
  • Walking on incline treadmillMachine
  • Quick feet runBodyweight
  • RunBodyweight
Logged today · 1 min restWalk wave machine

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