How to Determine Stride Length for Elliptical

To make the most out of a workout on an elliptical trainer, you need to choose the correct stride length. The stride length is the longest total width of the elliptical motion that can be achieved, according to To avoid overstretching and pulling on muscles, elliptical users under 5 foot 3 generally require a shorter stride length, about 16 to 18 inches, than those who measure from 5 foot 4 to 6 foot 7, for whom an 18- to 21-inch stride is appropriate. Users who are even taller may need special elliptical trainers with a stride length of up to 26 inches.

Elliptical machine flywheel (Image: Antonio_Diaz/iStock/Getty Images)

Step 1

Determine whether the elliptical is front-drive or rear-drive. Locate the flywheel and the foot pedals. A front-drive elliptical has the flywheel in front of the foot pedals; a rear-drive elliptical has the flywheel behind the foot pedals.

Step 2

Extend the front and back pedals as far apart as possible. Use the measuring tape to measure the stride length, which is the distance between the toe of the front pedal and the heel of the back pedal.

Step 3

In the case of a front-drive elliptical, subtract 2 inches from the measurement, since front-drive ellipticals provide a flatter motion. A 20-inch stride on a front-drive machine is about the equivalent of an 18-inch stride on a rear-drive machine.

Step 4

Measure your height with the yardstick.

Step 5

Match your height with an elliptical machine that has an appropriate stride length by using the guidelines mentioned in the overview. If you are using an adjustable elliptical trainer, adjust it to the appropriate stride length by following the guidelines.

Things You'll Need

  • Elliptical trainer

  • Measuring tape

  • Yardstick


If you want to focus on a particular muscle area, you can do so by changing the stride length. A shorter stride targets the thighs and calves; a longer stride targets the glutes and hamstrings.

For an elliptical with multiple users, use one whose stride length is adjustable to accommodate different heights.

Do not rely solely on guidelines. When choosing a stride length for elliptical, try it out and see if it works for you.

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