Does Elliptical Build Glutes? Tips & Workouts

The elliptical machine has long been a go-to for low-impact cardio machines. It’s gentle on the joints, easy to use, and great for burning calories. But for people who want to build glutes, does the elliptical work?

The short answer is yes, but not as effective as weight training. In this guide, we will explore how effective this machine is for building glutes and some elliptical workouts for you to follow. Now, let’s explore the details and introduce the best workout machines for the buttocks from Tousains.

Things to Know About the Glutes

The glutes are comprised of three muscles:

• Gluteus Maximus: The largest and most powerful muscle in the human body, responsible for hip extension (think pushing your leg back).
• Gluteus Medius:  Situated on the outer surface of the pelvis, it stabilizes your hips, which is important for balance during single-leg movements.
• Gluteus Minimus: Works with the medius for the stability of the hips and pelvis. 

Strong glutes aren’t just about aesthetics; they are essential for improving exercise performance and reducing back and knee pain [Best Care].

Does Elliptical Build Glutes?

How do you build muscle?

To increase muscle size, you need to challenge your muscles with resistance training, such as lifting weights, pushing heavy objects, or working against gravity. This stress causes tiny tears in the muscle fibers, which your body repairs by increasing their mass and size. This is the process of hypertrophy [Medical News Today].

Now that we know how muscle growth works, let’s see how the elliptical engages your glutes and whether it can truly help you build them.

How does an elliptical work your glutes?

On an elliptical, every stride involves extending your hips against resistance — especially when you increase the resistance setting or use an incline feature. The continuous pedaling motion works not only your gluteus maximus but also your hamstrings and gluteus medius for balance and stability.

Does the elliptical build glutes?

The elliptical helps tone your glutes. But it cannot replace heavy squats or deadlifts because the resistance it provides is limited, which is not enough for significant glute growth. To get a peach booty, you'd better combine it with weight training. 

Tips to Target Your Glutes on an Elliptical

Add incline: Some ellipticals come with an incline feature. Use it to feel how your glutes are engaged, like climbing up hills.

Increase resistance: The higher the resistance, the harder you will have to work. Instead of jumping into the highest resistance, start with the lowest and add the resistance gradually to build strength and endurance.

Pedal backward: This requires more engagement of the glutes.

Don’t use the handles: Leave your hands free and use your core, legs, and glutes to pedal. 

Focus on full strides: Extend fully through the hip on each push for maximum glute activation.

Add intervals: Alternate between high resistance bursts and moderate recovery for strength and calorie burn.

Incorporate other exercises: Bodyweight exercises like squats, glute bridges, fire hydrants, and side leg lifts to maximize your results.  

Elliptical Workouts for Glutes 

Plan A for Beginners 

Bodyweight exercises

• Glute bridges, 2 sets × 12–15 reps
• Standing kickbacks, 2 sets × 12 reps per leg

Ellipticals

• 5-min warm-up (low resistance)
• 2-min moderate resistance forward pedaling
• 1-min moderate resistance backward pedaling
• Repeat for 4 cycles
• 3-min cool-down

Plan B for Intermediate Glute Builder 

Bodyweight exercises

• Squats with side leg lift, 3 sets × 10 reps per leg
• Donkey kicks, 3 sets × 12 reps per leg
• Side-lying hip abductions, 2 sets × 15 reps per leg

Ellipticals

• 5-min warm-up
• 1-min high resistance / 2-min moderate resistance (forward)
• 1-min high resistance / 1-min moderate resistance (backward)
• Repeat for 5 cycles
• 3-min cool-down

Plan C for Advanced Glute Challenge

Bodyweight exercises

• Walking lunges, 3 sets × 12 steps per leg
• Single-leg glute bridge, 2 sets × 10 reps per leg
• Jump squats (or low-impact squat pulses), 2 sets × 12 reps

Ellipticals

• 5-min warm-up
• 4-min high resistance/incline (forward)
• 2-min moderate resistance (backward)
• Repeat for 4 rounds
• 3-min cool-down

Conclusion: Does Elliptical Build Glutes?

The elliptical machine works and tones your glutes, but the glute-building effect is not as effective as resistance training. By adding incline, increasing resistance, pedaling backwards, or incorporating glute-focused body weight exercise, you can maximize your workout results.

Want to build strong glutes with strength training? The Tousains Cable Machine CR63  will be one of the best butt machines. With this machine, you can target any muscles, whether it is arms, glutes, legs, chest, or abs. Furthermore, it integrates the function of rowing! Owning this machine means you can combine cardio and strength training anytime at home! Explore more features of this machine at Tousains and work out today for strong glutes!

FAQ

What muscles does an elliptical machine work?

The elliptical machine provides a full-body workout that engages your calves, quadriceps, hamstrings, glutes, abs, arms, shoulders, and back. For a more detailed guide, read the article about what muscles the elliptical works. 

Cycling vs elliptical, which is the better cardio machine for glutes?

The elliptical generally offers better glute activation because of its pushing and climbing motion. Cycling can target glutes too, but usually emphasizes quads more unless you stand and pedal uphill.