What Muscles Does the Elliptical Work? A Detailed Guide

Home fitness is gaining popularity these days, especially after the COVID. Offering a low-impact workout, the ellipticals are becoming a top choice for fitness enthusiasts of all age groups. Whether you're looking to burn calories, improve cardiovascular health, or build muscle, the elliptical provides a great way to achieve your fitness goals. But one question arises: what muscles does the elliptical work?

In this article, we will explore the specific muscle groups worked while using the ellipticals and some questions you might be concerned about. Now, let’s get started!

1. What is an Elliptical?

The elliptical machine simulates the motion of walking, running, and stair climbing. It consists of pedals and handlebars, allowing you to engage both your upper and lower body during your workout. While using this machine, your feet would not leave the pedal, making it a relatively joint-friendly workout compared with the treadmill.

The ellipticals come in various models, including traditional ellipticals that offer full body engagement and more compact mini elliptical machines, which primarily focus on the lower body. If you have enough space at home and prefer a full-body workout, the elliptical will be a great option. However, if your space and budget are limited, a portable elliptical trainer like the Tousains mini elliptical machine will be better.

Related article: Ellipticals vs Mini ellipticals, which should you choose?

2. What Muscles Does the Elliptical Work?

As it is mentioned previously, the elliptical machine provides a full-body workout. In this part, we will break down the primary muscles used on elliptical:

Photo Source: inspireusafoundation.org

2.1 Lower Body Muscles

• Calves: As you push down on the pedals, your calves work to propel you forward. In fact, it is engaged during the entire workout, especially when your feet move from the back to the front.
• Quadriceps (Front of the Thighs): The quadriceps work when you push the pedals forward. These muscles are responsible for extending your knee and helping you push your body forward.
• Hamstrings (Back of the Thighs): When you pull the pedals back, your hamstrings are engaged to flex the knee and control the movement, which helps to balance the forces exerted on the knees and hips.
• Glutes: As you push the pedals and extend your legs, the glutes contract to help propel your body forward, especially when you increase the resistance. The gluteus maximus, the largest muscle in your buttocks, works with the hamstrings and quadriceps to maintain stability and generate power.

2.2 Core Muscles

Abs: The rectus abdominis (the "six-pack" muscles) and obliques (side abs) are activated to help you maintain an upright posture. As you push and pull the pedals or handlebars, your abs work to stabilize your body and maintain balance.

2.3 Upper Body Muscles

• Arms: When you use the moving handlebars of the ellipticals, your arms (biceps and triceps) are engaged throughout the workout. The biceps work when you bring the handles toward your body, while the triceps work when you push the handles forward.
• Shoulders: When you push and pull the handlebars, the deltoids are worked, helping to strengthen your shoulders.
• Chest and back: As you push the handlebars away from you, the chest muscles are engaged to finish the pushing motion and improve posture. And when you pull the handlebars towards you, your back muscles, including latissimus dorsi, rhomboids, and trapezius are engaged, enhancing overall upper body strength.

By engaging your full body muscles, ellipticals can help you better tone your body and get a better figure. 

3. Does an Elliptical Build Muscle?

The elliptical machine can help you build muscle, particularly in the lower body. For better results, increase the resistance of your machine, which engages your lower body more effectively. However, ellipticals are cardio equipment, which means that they are not as effective as strength training machines. If your goal is to build significant muscle mass, it is recommended to combine ellipticals with other resistance training exercises. 

4. Can I Use the Elliptical Machine?

Providing a low-impact and full-body workout, the elliptical machines are suitable for a wide variety of people with different fitness levels and age groups:

4.1 Fitness Beginners 

Compared with a rowing machine, this piece of equipment is relatively easy to use. Its joint-friendly feature makes it easy on your joints. Place your feet on this machine and start pedaling!

4.2 People Seeking Cardio and Full-Body Workouts

As a cardio machine, the ellipticals are great for improving cardiovascular health. Whether you’re aiming to burn calories, increase endurance, or boost heart health, it could meet all your needs.

4.3 Individuals Looking to Tone Muscles

If your goal is to tone muscles, the elliptical machine provides a great full-body workout. It is suitable for those who want to sculpt their glutes, legs, arms, and core.

4.4 Seniors or Those with Mobility Issues

Thanks to its low-impact nature, this machine is often recommended for seniors or individuals with mobility issues to stay active and improve mobility. Those mini ones, in particular, are perfect for seniors to carry out a safe workout.

Conclusion: What Muscles Does the Elliptical Work?

In summary, the elliptical machine is an excellent tool for targeting various muscle groups, from the calves, quads, hamstrings, and glutes, to the arms, shoulders, chest, back, and core. It’s a low-impact, full-body workout that’s perfect for those looking to tone their muscles and improve cardiovascular health. Whether you choose ellipticals or mini ellipticals, your lower body will work effectively.

Are you seeking home fitness equipment that works best for you? Tousains might be your ultimate destination. We have different fitness machines, including 3 in 1 rowing machines, portable home gym machines Hivegym, mini elliptical machines, and so on. Shop Tousains now and pick one to start your fitness journey.

FAQ

Does the elliptical work glutes?

Absolutely! Just as what is mentioned in the second part, your glutes are engaged especially when you push the handlebars forward. Try to increase the resistance to target your glutes.

How long should I use the elliptical for a full-body workout?

Aim for at least 20-30 minutes on the elliptical. You can adjust the resistance to challenge yourself when you get familiar with this workout. Try to incorporate interval training to maximize your workout results.