What Muscle Groups Does The Elliptical Trainer Train?

The key advantage of the ellipse is that it trains not only the muscles of the lower body, but also the upper one. So you can always diversify your workouts – think about which muscle groups are working today and which next. 


The main muscle groups that the ellipse trainer trains:

Let’s see which muscle groups are involved during training on an elliptical trainer?

The muscles of the lower extremity – among them the gluteal tendons, hamstrings (located just below the buttocks), quadrangles (or quadriceps) and biceps femoris.

When you decide to diversify a classic workout and start pedaling in the opposite direction, the working muscles on the elliptical trainer are different. The hamstrings and glutes come into play, and to a lesser extent the quadriceps. For maximum glute and hamstring exercise, move your glutes slightly backward as if you would like to sit, and keep your knees at a 90-degree angle while pedaling backward.

Arm muscles – biceps and triceps. If you want to work out the biceps, pull the handles during training, and if you need to pump triceps, hold on to the steering wheel.

Back and chest muscles. What muscles work during an elliptical trainer? Not just the muscles of the lower body! During classes, you can pump both the broadest muscle of the back and the pectoral muscles. Your back muscles are active when you pull the handles, and your chest muscles are active when you hold the steering wheel.

How many calories does the elliptical trainer burn?

Elliptical cycling is the ideal format for losing weight . How many calories does an elliptical trainer burn? In one lesson, you can burn from 450 to 830 calories per hour, which is 2-4 times more than walking! It all depends on the intensity of the lesson:

low intensity – 450 kcal;

average intensity – 650 kcal;

high intensity – 830 kcal.

During intense or interval training, you can burn almost all the calories eaten in a day – in an hour, an elliptical trainer will help you get rid of more than 800 kcal.

When you exercise at medium intensity, your body uses fat stores as an energy source. So  medium-intensity cardio is also effective at burning excess fat.

To lose 1 kg, you need to burn 7000 kcal. Hence the most optimal training schedule on the elliptical trainer – every day for 20 minutes at high intensity. So you will lose 1 kg in a month. Calculate how many kilograms you want to lose weight and create a personalized cardio schedule on the ellipse trainer. 

Elliptical trainer: which muscles work

The elliptical trainer is primarily a cardio trainer and one of its main tasks is to train blood vessels and heart muscle. One of the advantages of training on an elliptical trainer is that almost all muscle groups work: to a greater extent the muscles of the legs, to a lesser extent the muscles of the arms, back and some abs. Another plus of ellipsoids is the absence of shock load on the joints during training.


During training on an elliptical trainer, muscles work:

  • The quadriceps (quadriceps) works when pedaling forward.
  • The biceps femoris muscle (hamstring) works when walking backward and when the ramp angle is increased.
  • The gluteal muscles are best worked out on those models of elliptical trainers where there is hill walking.
  • The calf muscles are well involved in the work with the emphasis in training on the legs, while it is better to hold on to the fixed handrails. Actively work when walking backward.
  • Also, during classes on the ellipsoid, the muscles of the upper half of the body work: the muscles of the arms (biceps and triceps), the deep muscles of the back. The abdominal muscles are more involved in training without holding the handrails with your hands.

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