Elliptical and Affected Muscles

Today, we will explain how the elliptical works on which muscles and how to plan your workouts to strengthen specific muscle groups.

First, all muscles work with the elliptical trainer, and we are talking about a tool that is very versatile and optimal for home fitness. 

Second, know that you can use this tool to focus your efforts on specific muscles and do it according to your training needs.

 For example, you may focus on strengthening the buttocks or legs because you feel weak or want to improve them even more.

 It doesn’t matter; you need to identify the correct exercises for that purpose.

First, it is necessary to clarify doubts about the muscles you can train with this tool and, of course, strengthen. 

The heart is the most important, considering that the instrument in question proves optimal for increasing its contraction force. 

Nothing strange since the elliptical is a tool that allows you to do a cardio workout.

As for the other muscles, we have already told you that with ellipticals; you train them all, including the arms.

Thanks to this tool, you can introduce any muscle district—legs, buttocks, thighs, abdominals, back, and arms—profitably as long as you learn how to increase the resistance of your elliptical bike so that you can increase the effort during the work you do.


Best Recommended Elliptical


Item Name 


Max Capacity





300 LB

54 x 23 x 63 inches

‎1 Year limited


375 lbs

32.28 x 26.38 x 8.66 inches

‎Lifetime frame; 5 years electronics and parts; 2 years labor


500 lbs

60 x 32 x 44 inches

‎Lifetime frame; 3 years mechanical and electronic parts


300 lbs

70.1 x 28.2 x 63.2 inches

‎10 years frame, 2 years mechanical parts, 1 year electronics, 90 days labor


350 lbs

73 x 27 x 67 inches

‎15 years frame/motor, 5 years frame, 2 years parts


300 lbs

54 x 29 x 52.5 inches



350 lb

46.5 x 22.5 x 26.5 inches

‎1 Year limited


400  lbs

48L x 25W x 62H inches

Lifetime part warranty


325 lbs

80 x 32 x 67 inches

‎10-Year Frame, 2-Year Parts, 1-Year Labor


350 lbs

70.5 x 24.5 x 60.5 inches

5-year frame warranty and 90-day parts and labor warranty;


Lower Body

Below, we provide a specific list of lower body muscles you can train and strengthen using an elliptical.

– Legs and thighs. When we talk about legs and thighs, we mainly refer to the quadriceps and hamstring muscles. 

To train the former profitably, it is advisable to pedal continuously at any intensity and forward level. 

However, pedalling backwards is the best type of training to train the seconds.

-Buttocks. The gluteus muscle district can be trained by pedalling forward and backwards, although the second method is undoubtedly the most profitable.

Calves. The calves work regardless when riding the elliptical.



Upper Body

Now that you know which lower body muscles work with ellipticals, it’s time to move on to the upper body groups.

– Triceps and biceps. The muscles of the arms, both the front and the rear, work mainly when the user pushes or pulls the tool’s handlebar. 

Pulling the dumbbell mainly activates the biceps, while pushing the bars improves the triceps.

-Chest. I activated these particular muscles when the handles were pushed.

-Dorsals. With the elliptical, you can also train the legs; this is made possible by pulling the handles.

A workout should involve all muscle groups in the body, which allows those who use an elliptical to have an advantage. 

The advice is to change the exercises and positions often and voluntarily, like putting your weight on your front and back feet in turns. 

Even the buttocks’ position, whether higher or lower, allows you to train specific muscle groups better than others. 

We want to focus on the weaker groups we want to help and keep the others in mind.

As mentioned earlier, increasing the tool’s resistance level is essential to force the muscles to work more intensely. 

The best way to tone them is to rely on HIIT training at intervals, alternating high resistance and high-intensity phases, with comparable recovery periods at moderate intensity.

Also, this type of exercise is optimal not only for strengthening muscles but also for losing weight.

 Only in the latter case is it suggested to alternate HIIT workouts with consistently profitable cardio-type activities.

 It is a beneficial technique for strengthening on the one hand and burning more calories on the other.

Patience is needed but using the elliptical regularly two or three times a week. I will see already the first concrete results after a month. 

We discuss the body’s habit of better tolerating specific workloads. 

As for the visible effects on the physique, a program like the one above usually takes about three months of training. 

After these months, you will notice various body-level results, such as fat loss and mass muscle gain.

The wait is definitely worth the effort.


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