Table of Contents
- Does an Elliptical Machine Grow Glutes?
- How Much Do Ellipticals Actually Activate the Glutes?
- Proven Glute Growth Results from Elliptical Training
- Best Techniques to Build Bigger Glutes on the Elliptical
- Elliptical vs. Other Machines for Glute Growth
- Top Glute-Building Ellipticals 2025
- FAQ – Elliptical Glute Growth
- Final Thoughts
- About Author
- Mariar Fernandez
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Does an Elliptical Machine Grow Glutes?
Does an Elliptical Machine Grow Glutes? Yes – elliptical machines can grow and shape glutes when used with high resistance, incline, and reverse pedaling. Studies show 12–22% glute strength gains and up to 2.8 cm increase in gluteus maximus thickness after 12 weeks of progressive training.
How Much Do Ellipticals Actually Activate the Glutes?
| Technique | Glute Activation (% of max) | Source |
|---|---|---|
| Forward pedaling (low resistance) | 45–55% | ACE 2023 |
| Forward + high resistance | 72–82% | JSCR 2024 |
| Reverse pedaling | 88–96% | Univ. of Tampa 2024 |
| Reverse + 20–30° incline | 95–110% | Norwegian Sports Univ. 2023 |
Reverse pedaling alone increases gluteus maximus EMG activity by 76% compared to forward motion (ACE-sponsored study, 2024).
Proven Glute Growth Results from Elliptical Training
| Study | Duration | Participants | Glute Growth Outcome |
|---|---|---|---|
| ACE 2024 (reverse + incline) | 12 weeks | 38 women | +18% glute strength, +1.9 cm thickness |
| Journal of Applied Physiology 2023 | 10 weeks | 52 adults | +2.4 cm glute circumference |
| Peloton/iFit internal 2025 | 90 days | 12,400 users | 79% reported “noticeably rounder glutes” |
“The elliptical in reverse with 15–25° ramp is one of the highest glute-activating cardio movements we’ve measured — rivaling hip thrusts at the top of the thrust,” – Bret Contreras, PhD, “The Glute Guy.”
Best Techniques to Build Bigger Glutes on the Elliptical
- Always pedal backward – shifts load from quads to glutes/hamstrings.
- Maximize incline/ramp – every 10° adds ~18% more glute recruitment.
- High resistance (15–25 levels) – forces type-II fiber activation needed for hypertrophy.
- Slow, controlled tempo – 3 seconds push + 3 seconds pull doubles time under tension.
- Lean slightly forward – increases hip extension angle by 12–15°.
- 30–45 minute sessions – 4–5× per week for optimal muscle protein synthesis.
Pro Protocol (used in 2024 studies):
- 5 min warm-up forward
- 20–30 min reverse at 18–22 resistance + max incline
- 4× 60-sec sprints (max effort reverse) every 5 min
→ Average glute growth: +2.1 cm in 10 weeks
Elliptical vs. Other Machines for Glute Growth
| Machine | Glute Hypertrophy Score (12-week avg.) | Difficulty |
|---|---|---|
| Elliptical (reverse + incline) | +1.9–2.8 cm | Moderate |
| StairMaster / StepMill | +2.2–3.1 cm | High |
| Hip thrust machine | +3.0–4.5 cm | Low |
| Treadmill walking (12% incline) | +1.2–1.8 cm | Low |
Elliptical ranks #2 for glute growth among cardio machines (BarBend 2025 testing).
Top Glute-Building Ellipticals 2025
| Model | Max Incline | Resistance Levels | Reverse Smoothness | Price |
|---|---|---|---|---|
| NordicTrack FS14i | 20° | 26 | Excellent | $2,199 |
| Sole E95 / E98 | 30° | 20 | Very good | $1,799 |
| Bowflex Max Trainer M9 | 20° | 20 | Excellent | $1,999 |
| ProForm Pro HIIT H14 | Vertical | 26 | Good | $1,599 |
See full rankings at BarBend’s best glute machines 2025.
FAQ – Elliptical Glute Growth
Q: Can you actually build a bigger glutes on an elliptical?
A: Yes – reverse + high incline + heavy resistance triggers hypertrophy in 80–90% of users within 8–12 weeks.
Q: Is forward pedaling bad for glutes?
A: It’s quad-dominant (only 45–55% glute activation). Always include reverse intervals.
Q: How long until I see glute growth?
A: Visible rounding in 4–6 weeks; measurable growth (+1–2 cm) in 10–12 weeks.
Q: Will elliptical make my glutes smaller from too much cardio?
A: No — high-resistance elliptical is anabolic for glutes when paired with adequate protein (1.6 g/kg bodyweight).
Q: Do I need weights to grow glutes, or is elliptical enough?
A: Elliptical alone works for beginners/intermediates. Add hip thrusts or squats for advanced growth beyond ~2.5 cm.
Final Thoughts
An elliptical machine absolutely grows glutes when you use the right techniques: reverse pedaling, maximum incline, and heavy resistance. Thousands of users and multiple 2023–2025 studies confirm 1.5–3 cm gains are realistic in 12 weeks — without ever touching a barbell.
Ready to build? Start with NordicTrack or Sole’s high-incline models and follow the reverse HIIT protocol above. For free glute-focused elliptical classes, try Peloton’s “Glute & Leg Power Zone” series or iFit’s trainer-led scenic reverse workouts. Your peach is waiting.
About Author
