An elliptical machine offers a smooth, non-jarring cardiovascular workout. The American Council on Exercise recommends an elliptical machine for those with low back pain, knee pain or arthritis. An elliptical machine is also a fun alternative to the standard treadmill workout. Using the various features on an elliptical, you can adjust your workout to target specific muscles, including your glutes.
Reverse
The glutes are a group of muscles, the largest of which is the gluteus maximus. This muscle performs several joint movements, including hip extension, which is the straightening of the joint; it moves the thigh or top of the pelvis backward. Most elliptical machines have the option to pedal forward or backward. Pedaling backward involves hip extension; your glutes perform the majority of the work as you push your leg back and down. You can target your glutes by using an elliptical machine that offers a reverse pedaling feature.
Incline
Unlike the reverse pedaling feature, an incline ramp is not as common on elliptical machines. However, you can find models with this feature. The incline on an elliptical is similar to the incline on a treadmill -- it makes the workout more difficult. On an elliptical machine, the incline also transfers a lot of the work from your quadriceps muscles to your hamstrings and glutes. The higher the incline, the more your glutes work. Use an elliptical with an incline ramp to target your glutes.
Resistance
Most elliptical machines offer a few levels of pedal resistance. Advanced models offer up to 20 levels. Increase the resistance, in combination with the incline, to work your glutes even harder. Choose a resistance level that allows you to maintain a smooth, continuous pedal motion. If your movements are jerky or forced, lower the resistance.
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