Elliptical Workout: Target & Tone

The elliptical machine is well-known in gyms around the world, often grouped with other cardio machines like treadmills, exercise bikes, and rowing machines. However, what sets the elliptical apart is its ability to provide both upper and lower body exercise while remaining gentle on your joints. This makes it an excellent option for people of all fitness levels, especially those who might be dealing with injuries or joint pain. Its ability to engage various muscles in a single motion is what makes it such a well-rounded workout tool.

In this guide, I’ll explore What Muscles Does the Elliptical Work? breaking them down into three key areas: the lower body, upper body, and core.

Lower Body Muscles Worked on the Elliptical

The elliptical machine offers an efficient lower-body workout. This is especially important for those looking to build strength or tone in their legs, thighs, and glutes without the high impact of running or jumping exercises.

Quadriceps (Front of the Thigh)

The quadriceps, or quads, are the large muscles located on the front of your thighs. These muscles are primarily responsible for extending the knee, and they get a significant workout on the elliptical, especially when you press down on the foot pedals.

• How They Work on the Elliptical: Each time you push down on the pedals, your quads engage to extend your knee, driving the motion forward.
• Benefit: Strong quadriceps improve your overall leg strength, helping with daily activities like walking, climbing stairs, and even sports performance.

Hamstrings (Back of the Thigh)

The hamstrings are the muscles located on the back of your thighs and are primarily responsible for flexing your knee and extending your hips.

• How They Work on the Elliptical: As you push and pull the pedals in a circular motion, your hamstrings contract, particularly during the backward motion of the stride. This helps in flexing your knee and extending your hips.
• Benefit: Working the hamstrings on the elliptical helps balance the strength between the front and back of your legs, improving your overall leg stability and preventing injury.

Gluteus Maximus (Buttocks)

The gluteus maximus, or glutes, is the largest muscle in your buttocks. It is heavily involved in extending your hips, which makes it one of the main muscles worked during an elliptical workout.

• How They Work on the Elliptical: When you press down on the pedals and extend your hips, the glutes engage. This is especially noticeable when you increase the resistance or incline.
• Benefit: Strengthening the glutes not only improves the appearance of your backside but also helps with posture, lower back support, and functional movements like lifting and squatting.

Calves (Lower Leg)

Your calf muscles, located at the back of your lower leg, are primarily responsible for plantarflexion, which is the action of pointing your toes downward.

• How They Work on the Elliptical: As you push down on the pedals, your calves engage, especially when the motion involves pressing your toes downward. You may notice this action more if you stand tall on your toes during the elliptical workout.
• Benefit: Strong calves help improve balance and stability, as well as enhance your performance in activities like running and jumping.

Upper Body Muscles Worked on the Elliptical

While many people think of the elliptical as a lower-body machine, it can also provide a solid upper-body workout. This is one of the features that sets it apart from other cardio machines.

Pectorals (Chest)

The pectorals are the muscles in your chest, involved in pushing movements. When you use the handlebars of the elliptical, your pectorals get some engagement, though not as intensely as a dedicated chest exercise.

• How They Work on the Elliptical: When you push the handles forward, your pectorals contract, helping to stabilize your upper body.
• Benefit: While it’s not the main focus, engaging the pectorals on the elliptical can help improve chest muscle endurance and complement other upper-body exercises.

Deltoids (Shoulders)

The deltoids are the muscles located around your shoulder and are responsible for a wide range of arm movements. Both pushing and pulling motions on the elliptical involve the deltoids.

• How They Work on the Elliptical: Each time you push or pull the handles, your deltoids are activated, particularly in the pressing phase.
• Benefit: Strengthening the deltoids enhances shoulder stability and mobility, which is important for preventing shoulder injuries and improving upper-body functionality.

Biceps (Front of the Upper Arm)

The biceps are the muscles located on the front of your upper arm. They are responsible for flexing your elbow, and they get worked on the elliptical when you pull the handlebars toward you.

• How They Work on the Elliptical: When you pull the handles backward, your biceps contract to bend your elbows and assist in the pulling movement.
• Benefit: Strengthening the biceps helps improve arm strength and endurance, making it easier to perform daily tasks that involve lifting and pulling.

Triceps (Back of the Upper Arm)

The triceps are located on the back of your upper arm and are responsible for extending your elbow.

• How They Work on the Elliptical: When you push the handlebars forward, your triceps engage to help extend your elbows.
• Benefit: Toning and strengthening the triceps can improve your arm appearance and overall upper body strength.

Latissimus Dorsi (Back)

The latissimus dorsi, or lats, are large muscles on your back, responsible for pulling movements. When using the elliptical, especially during the pulling phase, these muscles are engaged.

• How They Work on the Elliptical: Each time you pull the handles toward you, your lats are activated, helping you complete the motion.
• Benefit: Strengthening the lats improves upper body stability and enhances pulling strength, which can be beneficial for a wide range of activities, from sports to daily movements.

Core Muscles Worked on the Elliptical

The elliptical may not seem like a core workout machine at first glance, but engaging your core is essential for maintaining proper posture and balance throughout the workout.

Abdominals (Front of the Core)

Your abdominal muscles, or abs, are located in your torso and are crucial for stabilizing your body during most physical activities.

• How They Work on the Elliptical: When you keep a strong posture on the elliptical, your abs engage to stabilize your spine and maintain balance.
• Benefit: Strong abs help with posture, reduce lower back pain, and improve overall stability in both fitness and everyday activities.

Obliques (Sides of the Core)

Your oblique muscles are located on the sides of your torso and are responsible for twisting and rotating movements.

• How They Work on the Elliptical: While the elliptical is not known for heavy oblique engagement, maintaining proper posture requires activating these muscles, especially if you add a bit of twisting to your stride.
• Benefit: Strong obliques contribute to a well-rounded core, improving your ability to twist and rotate safely in various movements.

Additional Benefits of Elliptical Training

Beyond muscle engagement, elliptical training offers a wide range of additional benefits that can enhance your overall fitness experience.

Low-Impact Exercise

One of the biggest advantages of the elliptical is that it is a low-impact form of exercise. This means that it is gentle on your joints, making it an excellent option for individuals with arthritis, joint pain, or recovering from an injury.

• How It Helps: The smooth, gliding motion reduces the strain on your knees, hips, and ankles while still providing a challenging workout.
• Benefit: Low-impact exercise helps you stay active without risking further injury or joint deterioration, making the elliptical suitable for almost anyone.

Cardiovascular Health

Elliptical training is great for your heart. It gets your heart rate up, helping to improve your cardiovascular endurance over time.

• How It Helps: By consistently raising your heart rate during exercise, you improve your heart’s ability to pump blood more efficiently.
• Benefit: Improved cardiovascular health can reduce the risk of heart disease, lower blood pressure, and help with cholesterol management.

Weight Loss and Calorie Burning

Elliptical machines can be an effective tool for weight loss. The number of calories you burn will depend on the intensity and duration of your workout.

• How It Helps: A typical elliptical workout can burn between 200-400 calories in 30 minutes, depending on your body weight and intensity level.
• Benefit: Elliptical training helps you burn calories, making it an excellent addition to a weight loss routine, especially when combined with a healthy diet.

Improved Balance and Coordination

Using an elliptical requires you to use multiple muscle groups simultaneously, which helps improve your balance and coordination over time.

• How It Helps: By working both your upper and lower body in a coordinated motion, the elliptical can help enhance your neuromuscular coordination.
• Benefit: Improved balance reduces the risk of falls and injuries, and can enhance performance in other physical activities.

Final Words

The elliptical is more than just a cardio machine—it’s a full-body workout tool that targets multiple muscle groups. From the quads and hamstrings in your lower body to the biceps and lats in your upper body, and even the core muscles, the elliptical provides a comprehensive workout. Not only does it help tone and strengthen your muscles, but it also offers numerous cardiovascular benefits, supports weight loss efforts, and improves balance and coordination.

The low-impact nature of the elliptical makes it accessible to everyone, from fitness beginners to seasoned athletes. Whether you’re recovering from an injury, looking for a full-body workout, or wanting to add variety to your routine, the elliptical is a versatile and effective choice.