Does The Elliptical Strengthen The Hamstring?

An elliptical trainer lets you reap the intensive aerobic benefits of running while sparing your joints from strain. Unlike a treadmill, which uses a moving belt, an elliptical uses oscillating foot stirrups to emulate the movement of running. While the elliptical is primarily useful for aerobic exercise, it also provides a workout for your leg muscles. If you wish to focus on a particular set of muscles, such as the hamstrings, you can adjust most elliptical machines for maximum benefit.

Ellipticals, Treadmills and Stationary Bikes

Aerobic exercises such as running or cycling will work your hamstrings, whether you use an elliptical trainer, a treadmill or a stationary bike. Like the stationary bike, an elliptical is advisable if you have a history of joint problems, particularly around the knees or ankles, or chronic issues such as arthritis. Unless you're training for a road race, running on an elliptical makes a satisfactory replacement for treadmill running. According to the Virginia Department of Human Resource Management, if you weigh 140 pounds, a minute of training on an elliptical burns 6.5 calories, comparable to 6.3 calories on a stationary bike or 7.2 calories during regular running.

Adjusting for the Hamstrings

The hamstrings run along the back of the thigh, between the hips and the knees. Together with the quadriceps, the muscles that run along the front of the thighs, the hamstrings alternately contract and extend during walking and running. While you already use the hamstrings in regular running, you can engage them even more intensively by setting your elliptical to a reverse setting. Effectively, you'll be running backwards, relying on your hamstrings to power each stride.

Preparing the Hamstrings

According to the American Council on Exercise, tight hamstrings are an extremely common problem. One potential cause of the issue is the amount of time that most people spend seated, with the hamstring muscles shortened and inactive. Sedentary habits combined with sudden overexertion on the elliptical can easily cause a strained hamstring. To avoid strain problems, start your workout with a warm up and stretching that focuses on all the muscles you'll use in your workout. To warm up your hamstrings, spend five to 10 minutes on the elliptical, going at about half your usual intensity or pace. Afterward, stretch your hamstrings by lying flat on your back and bending your knees, with both feet resting on the floor. Extend one leg at a time so that it's completely straightened, lifting it as close to vertical as you can.

Form

Whatever muscles you hope to focus on while using an elliptical, maintaining proper form is vital to an effective and safe workout. Avoid leaning on the handles or frame of the elliptical. If your machine offers oscillating hand grips, use them to engage your upper body and core in the movement. Otherwise, let your arms swing gently along with your stride, or, should you need the support, keep them close to the elliptical handles without exerting any pressure. Maintain your shoulders back, your abs tight and your head facing forward.