Does the Elliptical Build Glutes?

Quick Summary

The elliptical can help build glutes when used with proper form, resistance, and incline. While primarily a cardio machine, it supports glute activation best when paired with strength training.

 

Key Takeaways

• The elliptical machine can build glutes with proper technique
• Resistance, incline, and backward pedaling increase glute engagement
• Best results come from combining cardio and strength training
• Elliptical workouts support fat loss and cardiovascular fitness
• Suitable for all fitness levels due to low-impact design

 

Who This Is For

• Anyone wondering if cardio can help build glutes
• Beginners seeking a low-impact workout
• Gym members looking to improve glute activation
• People focused on weight loss and muscle tone
• Those building a balanced fitness routine

 

Here’s What You Really Need to Know

If you’ve ever stepped off an elliptical machine with your legs on fire and wondered, does elliptical build glutes? You’re asking the right question. The elliptical is one of the most popular cardio machines in the gym, but its role in building glutes is often misunderstood.

The short answer: yes, the elliptical can help build glutes, but how you use it matters more than the machine itself.

Let’s break down how the elliptical machine works, which glute muscles are involved, and how to adjust your elliptical workout to better target your glutes while still boosting cardiovascular fitness.

 

How the Elliptical Machine Works

An elliptical machine combines elements of walking, stair climbing, and running into a smooth, low-impact workout. Your feet stay connected to the foot pedals, reducing stress on your joints while still challenging your lower body.

Most elliptical machines provide:

• Continuous leg movement
• Adjustable resistance and incline
• Upper body handles for push-pull motion
• A steady or interval-based cardio experience

 

Because the elliptical machine works both the upper and lower body, it’s often labeled a full-body workout. But your glute engagement depends heavily on three things: Your posture, resistance, and movement pattern.

 

Does Elliptical Build Glutes?

So, does an elliptical build glutes effectively? It can, but it’s not magic.

The elliptical primarily targets:

• Gluteus maximus
• Gluteus medius
• Quadriceps
• Hamstrings
• Calves

When used correctly, the elliptical builds glutes by repeatedly driving hip extension, especially when resistance and incline are increased.

However, if you cruise at low resistance with poor posture, glute muscle activation stays low, and other leg muscles do most of the work.

Which Glute Muscles Are Activated?

Your glute muscles include:

• Gluteus maximus: the main muscle responsible for hip extension and power.
• Gluteus medius: on the outside of your hip, it stabilizes the hips and supports balance.
• Gluteus minimus: the deepest and smallest of the three, it assists with hip movement and control.

Elliptical training mainly targets the gluteus maximus, with assistance from the gluteus medius when balance and stability are challenged.

To truly build glutes, you need consistent tension on these muscle fibers.

 

Why the Elliptical Alone Isn’t Always Enough

The elliptical is a cardio machine first. Its primary goal is burning calories and improving cardiovascular fitness. While it does engage the glutes, it doesn’t always provide enough resistance for muscle growth unless programmed intentionally.

Muscle growth requires:

• Progressive resistance
• Sufficient workout intensity
• Proper form
• Consistency

That’s why elliptical workouts work best for glutes when combined with resistance training and bodyweight exercises.

How to Target Your Glutes on the Elliptical

If your goal is to target your glutes, small adjustments make a big difference.

1. Increase Resistance and Incline

Higher resistance forces your glutes to work harder during each stride. Incline adds a stair-climbing motion, significantly boosting glute engagement.

2. Focus on Proper Form

Stand tall. Avoid leaning on the handles. Keep your core muscles engaged and push through your heels.

Proper form ensures you’re using the correct muscles instead of relying on momentum.

3. Pedal Backward

Backward pedaling shifts emphasis to the glutes and hamstrings. Start slow, then increase resistance once comfortable.

This simple change can dramatically improve glute activation.

4. Use Interval Training

Interval training alternates between moderate- and high-intensity bursts. This increases calorie burn, muscle engagement, and overall athletic performance.

High-intensity interval training on the elliptical challenges your glutes far more than steady-state cardio.

Elliptical Workout for Glute Focus

Try this simple elliptical workout plan:

Warm Up:
5 minutes at low resistance and moderate intensity

Main Set:

• 2 minutes high resistance, forward pedaling
• 1 minute backward pedaling
• 1 minute recovery
  Repeat 4–6 rounds

Cool Down:
5 minutes steady pace

This elliptical session combines cardio workouts with targeted glute engagement.

Elliptical vs Other Glute Workouts

Elliptical workouts are effective, but they shouldn’t replace glute-specific training entirely.

For best results, pair elliptical training with:

• Glute bridges
• Squats and lunges
• Resistance bands
• Bodyweight exercises

These strength-training exercises provide the resistance needed to build muscle and improve muscle tone.

Can the Elliptical Help With Weight Loss and Glutes?

Yes. Burning calories helps reduce body fat percentage, which makes glute definition more visible. The elliptical is excellent for weight loss due to its calorie-burning and low-impact nature.

However, losing fat and building muscle are different processes. The elliptical supports fat loss, while resistance training drives muscle growth. That’s why they work best together.

Upper Body and Core Engagement

Many elliptical trainers feature moving handles that engage the upper body and core. While this increases full-body engagement and burning calories, it slightly reduces lower-body emphasis.

If glutes are your main goal, lightly hold the handles or focus more on lower-body drive.

Who Benefits Most From Elliptical Training?

Elliptical machines provide benefits across all fitness levels:

• Beginners needing joint-friendly exercise equipment
• Advanced athletes seeking cardio conditioning
• Anyone rehabbing or managing joint stress
• People wanting a consistent cardio routine

It’s also great for fitness centers and home exercise equipment setups.

Final Verdict: Does Elliptical Build Glutes?

So, does an elliptical build glutes? Yes, especially when used with intention.

The elliptical can help build glutes by:

• Engaging hip extension
• Increasing resistance and incline
• Using backward pedaling
• Combining steady state cardio with interval training

But for maximum results, it should complement a well-rounded fitness routine that includes resistance training.

At VASA Fitness, you’ll find the space, equipment, and support to combine cardio and strength training the smart way. Get a free trial today to try our cardio machines or work with a personal trainer!