Elliptical workout tips: What muscles does the elliptical machine work?

Last updated on May 7th, 2025 at 03:48 am

If you’re searching for a cardio machine that offers a full-body low-impact workout, the elliptical cross trainer is a top contender. Unlike many other cardio machines that focus on one or two muscle groups, the elliptical works multiple muscle groups at once—making it an efficient choice for those who want to tone up and burn calories simultaneously.

In this article, we’ll break down exactly what muscles the elliptical machine works, how it helps with weight loss, and the benefits of using it in both forward and reverse motion.

Major Muscle Groups Worked by an Elliptical Trainer

The elliptical machine engages both upper and lower body muscle groups, making it a go-to piece of equipment for a full-body workout at home or in the gym.

Upper Body Muscles	Lower Body Muscles
Biceps	Hamstrings
Triceps	Quadriceps
Chest	Gluteus Maximus
Back	Calves
Core/Abdomen	Heart (Cardiovascular muscles)

Upper Body Muscles Worked on an Elliptical

Biceps

As you push and pull the elliptical handles, your biceps engage—especially during the pull phase. This repetitive contraction helps to tone and define your arms.

Triceps

During the pushing phase, your triceps—located on the back of your arms—activate to extend your arms forward. Over time, this contributes to stronger, leaner arms.

Chest

The pushing motion also works your pectoral muscles. Combined with consistent resistance, this action helps tone your chest and improve upper body strength.

Back

When you pull the handles, your back muscles contract, supporting better posture and spinal alignment. Strengthening your back also helps reduce the risk of injury.

Core and Abdomen

While the elliptical doesn’t directly target your abs, it still plays a role in core engagement. As you balance on the pedals and maintain posture, your core muscles stabilize your body, offering indirect abdominal benefits.

Lower Body Muscles Worked on an Elliptical

Hamstrings

Located at the back of your thighs, hamstrings are heavily engaged during the backward motion of the elliptical. These muscles help with forward propulsion and leg stability.

Quadriceps

Your quads, located at the front of the thigh, are activated every time you push down on the pedals. Elliptical workouts are excellent for toning the thighs without bulk, especially for beginners.

Gluteus Maximus

Want firmer glutes? The elliptical works your glute muscles, particularly when you increase resistance or use an incline. It’s a great alternative to squats for shaping your backside.

Calves

The elliptical’s constant pedaling motion keeps your calf muscles engaged throughout the workout. Over time, this improves endurance and muscle tone in your lower legs.

Heart (Cardiovascular System)

The elliptical is a fantastic aerobic machine, which strengthens your heart and improves circulation. It helps raise your heart rate into the fat-burning zone, improving endurance and cardiovascular health.

Elliptical Machine for Weight Loss

If weight loss is your primary goal, the elliptical can be your best friend. Here’s how many calories you can burn in an hour depending on resistance levels:

Resistance Level	Calories Burned (per hour)
Low	400–450 KCAL
Medium	600–650 KCAL
High	800–850 KCAL

Pair this calorie burn with a healthy diet, and you’ve got a solid foundation for long-term fat loss—especially around your belly.

What Muscles Does the Elliptical Work Going Backwards?

Switching your stride to a reverse motion on the elliptical helps activate different muscle fibers—primarily in the glutes, hamstrings, and calves. This reverse motion boosts muscle engagement and improves coordination.

Studies show that working out in reverse on the elliptical increases heart rate, making it more efficient for burning calories. It also challenges your mind-body coordination and helps prevent workout plateaus.

Can the Elliptical Tone Your Stomach?

While it’s not a core-specific machine, the elliptical does contribute to belly fat loss by promoting overall fat burn. A consistent routine, combined with a proper diet, will reduce belly fat and help define your core over time.

Incorporating short bursts of higher resistance or interval training can accelerate fat burning and improve abdominal definition.

Additional Tips for Toning With an Elliptical

Use resistance levels to challenge your muscles.
Alternate between forward and backward strides.
Maintain proper posture—engage your core and avoid leaning on the handles.
Incorporate interval training to boost fat burning.
Consider using an elliptical with moving arms for a full-body workout.

FAQs

Q: Can the elliptical replace strength training?
A: While it tones muscles, the elliptical won’t build muscle mass like resistance training. However, it’s excellent for endurance, toning, and fat loss.

Q: Is an elliptical good for bad knees?
A: Yes! The elliptical offers low-impact movement, making it joint-friendly and a good option for those with knee pain or recovering from injury.

Summary

To sum up, the elliptical machine is one of the most versatile cardio tools available. It provides a low-impact, full-body workout that targets major elliptical machine muscle groups including your arms, legs, glutes, and core. Whether you’re looking to burn calories, tone your legs, or improve cardiovascular endurance, an elliptical delivers results—especially with consistent use and varied intensity.

By using strategic techniques and optimizing your workouts, you can enjoy all the elliptical workout benefits from the comfort of your home or gym.