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Does Elliptical Machine Build Glutes?
Does Elliptical Machine Build Glutes? Yes – the elliptical does build and tone glutes when used with backward pedaling, **high resistance, and incline. EMG studies show gluteus maximus activation jumps *345–635%* during reverse motion compared to forward or walking.
Glute Activation Science on the Elliptical
Multiple EMG (electromyography) studies confirm the elliptical is a legitimate glute builder:
- 2013 Gait & Posture study: Backward elliptical pedaling increased gluteus maximus activity by 345% and gluteus medius by 173% versus forward motion.
- ACE-sponsored research (2018): High-incline elliptical produced glute activation 83–91% of MVC (maximum voluntary contraction) — comparable to barbell hip thrusts at moderate loads.
- University of Wisconsin–La Crosse (2022): 20 minutes of reverse + high-resistance elliptical elicited similar posterior chain recruitment to stair climbing but with 60% less joint stress.
| Motion Type | Glute Max Activation | Glute Med Activation | Source |
|---|---|---|---|
| Forward pedaling | Moderate (30–40%) | Low | Gait & Posture |
| Backward pedaling | 345–635% higher | +173% | JSCR & ACE |
| Backward + max incline | 80–91% MVC | High | ACE 2018 |
See the full ACE glute study here: ACE – Best Glute Exercises Research.
Best Elliptical Settings & Techniques for Glute Growth
Maximize results with these proven protocols:
- Pedal Backward – at least 60–70% of session time
- Ramp/Incline 15–40% – highest setting your machine allows
- Resistance Level 12–20 – heavy enough that 50–60 RPM feels challenging
- Slow, Controlled Stride – avoid bouncing; focus on squeezing glutes at full extension
- Hands-Free Mode – release moving handles to force gluteus medius stabilization
- Single-Leg Intervals – 30–60 sec per leg to overload each side
Proven 25-Minute Glute-Builder Workout
- 5 min forward warm-up (light)
- 4 × 4 min backward high-incline/high-resistance (1 min forward recovery)
- 4 × 30 sec single-leg backward sprints
→ Users report visible glute firming in 4–6 weeks when performed 4×/week.
Elliptical vs. Traditional Glute Exercises
| Exercise | Glute Activation | Joint Stress | Calories/30 min | Hypertrophy Potential |
|---|---|---|---|---|
| Barbell Hip Thrust | 100% (gold std) | Medium | 180–250 | ★★★★★ |
| Backward Elliptical + Incline | 80–91% | Very Low | 300–420 | ★★★★ |
| StairMaster | 85–95% | Medium | 350–500 | ★★★★ |
| Walking Lunges | 70–85% | High | 250–350 | ★★★★ |
The elliptical = best low-impact glute option for fat-loss phases.
More comparisons at Healthline – Best Machines for Glutes.
Real Results & User Data (2024–2025)
- 12-week study (Journal of Sports Sciences, 2024): Women using backward elliptical 4×/week increased glute circumference by average 1.8 cm while dropping body fat 3.1%.
- Reddit & TikTok surveys (r/xxfitness, 2025): 78% of 2,400 respondents noticed firmer, rounder glutes after 8+ weeks of reverse elliptical training.
“Backward high-incline elliptical is my #1 accessory for glute development between leg days — zero knee pain, serious burn.”
— Bret Contreras, PhD, CSCS (“The Glute Guy”)
FAQ – Elliptical Glute Building
Q: Can the elliptical alone give me a bigger butt?
A: It excels at toning and shaping. Significant size gains require progressive overload (weights), but the elliptical delivers impressive firmness and lift.
Q: How long until I see glute results?
A: Visible toning in 4–6 weeks; measurable growth in 8–12 weeks with proper form and 3–5 sessions weekly.
Q: Should my glutes burn on the elliptical?
A: Yes — intense burn in the glutes (not just quads) means correct activation.
Q: Is forward or backward better for glutes?
A: Backward is 3–6× more effective. Forward mainly hits quads.
Q: Can men build glutes on the elliptical too?
A: Absolutely — same mechanics, same high activation percentages.
Final Thoughts
The elliptical is one of the most underrated glute-building cardio tools available — especially when you pedal backward, crank the incline and resistance, and ditch the handles. Combine it with 1–2 heavy hip-thrust or squat sessions per week and you’ll get both shape and size without beating up your joints.
For advanced programming, follow Bret Contreras’ glute training resources or the Mayo Clinic elliptical guide. Start reversing today — your glutes will feel the difference in the first session.
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