Table of Contents
As an Amazon Associate, I earn from qualifying purchases.
Do Elliptical Machines Work Glutes?
Do Elliptical Machines Work Glutes? Yes, elliptical machines effectively work the glutes—especially when using backward pedaling, high resistance, or incline. Studies show glute activation increases up to 345% when pedaling backward compared to forward motion and can reach 635% higher than walking on flat ground**.
How the Elliptical Activates the Glute Muscles
The elliptical engages all three glute muscles (gluteus maximus, medius, and minimus) through hip extension and stabilization. Forward pedaling primarily recruits the gluteus maximus during the push phase, while backward pedaling dramatically shifts emphasis to the glutes and hamstrings.
A landmark 2013 study published in Gait & Posture found:
- Forward elliptical motion: gluteus maximus activation = moderate
- Backward elliptical motion: gluteus maximus activation +345% vs. forward
- Backward pedaling also increased gluteus medius activation by 173% compared to forward motion.
Another EMG study from the Journal of Strength and Conditioning Research reported that high-incline elliptical training produces glute activation comparable to stair climbing—up to 80–90% of maximum voluntary contraction.
| Direction | Glute Activation vs. Walking | Source |
|---|---|---|
| Forward pedaling | +83% | Gait & Posture |
| Backward pedaling | +345–635% | JSCR & Gait & Posture |
| High incline | Comparable to stair climbing | ACE-sponsored research |
Learn more about glute EMG data in this detailed breakdown from the American Council on Exercise (ACE).
Best Elliptical Techniques to Maximize Glute Engagement
To turn a standard elliptical session into a serious glute workout, use these proven methods:
- Pedal Backward – 50–70% of your workout time. Keep torso upright (no leaning on handles).
- Increase Incline/Ramp – Most modern ellipticals offer 20–40% incline. Higher incline = greater gluteus maximus recruitment.
- High Resistance, Slow Cadence – Use resistance 12–18, slow stride rate (50–60 RPM) to force glutes to work harder.
- Hands-Off Mode – Release the moving handles to engage gluteus medius for lateral stability.
- Single-Leg Focus – Occasionally pedal with one leg for 30–60 seconds to overload each glute individually.
Sample 30-Minute Glute-Focused Workout
- 0–5 min: Warm-up forward, light resistance
- 5–25 min: Backward pedaling, moderate resistance, hands off
- 15–25 min: Max incline + high resistance, slow backward strides
- 25–30 min: Cool-down forward
This protocol can increase glute activity by 400–600% compared to casual forward pedaling.
Elliptical vs. Other Cardio Machines for Glutes
| Machine | Glute Activation Level | Best For Glutes When… |
|---|---|---|
| Elliptical (backward + incline) | ★★★★★ | You use proper form & high settings |
| StairMaster/StepMill | ★★★★★ | You want maximum burn (higher calorie) |
| Treadmill (incline walking) | ★★★★ | Incline ≥12% |
| Standard cycling | ★★ | Minimal unless standing sprinting |
| Arc Trainer | ★★★★ | High incline + reverse motion |
Research from the University of Wisconsin–La Crosse confirms the elliptical with backward motion and incline rivals the StairMaster for glute activation while being far gentler on the knees.
See the full comparison in Healthline’s guide to glute-building cardio machines.
Common Mistakes That Kill Glute Activation
- Leaning heavily on the handles (reduces lower-body load by up to 50%)
- Only pedaling forward
- Using low resistance and high speed (targets quads, not glutes)
- Hunching forward (deactivates posterior chain)
Fix these, and glute burn increases dramatically.
FAQ – Elliptical and Glutes
Q: Can you get a bigger butt from the elliptical alone?
A: You can achieve noticeable toning and firmness within 6–12 weeks, but significant size increase (hypertrophy) requires progressive resistance training or weighted hip thrusts.
Q: Is 20 minutes on the elliptical enough for glutes?
A: Yes—if 70% is backward + high incline/resistance. Quality beats duration.
Q: Should I feel my glutes burning on the elliptical?
A: Absolutely. If you don’t, increase resistance, go backward, or raise the incline.
Q: Is the elliptical better than squats for glutes?
A: No—squats and hip thrusts remain king for maximum growth. The elliptical is an excellent complementary tool for endurance, shaping, and active recovery.
Q: Do professional trainers recommend the elliptical for glutes?
A: Yes. NSCA-certified trainers and physical therapists frequently prescribe backward elliptical work for glute activation without joint stress.
Final Thoughts
Elliptical machines are a highly underrated glute-builder when used correctly. Backward pedaling combined with high resistance and incline can produce glute activation levels rivaling dedicated strength exercises—making it perfect for toning, rehab, or fat-loss phases. For the best results, spend at least half your elliptical time moving backward and progressively increase resistance every 1–2 weeks.
For advanced glute programming, explore Bret Contreras’ (The Glute Guy) training resources or the Mayo Clinic’s elliptical tips. Your glutes will thank you.
About Author
