Elliptical machines burn fat without causing a serious amount of impact on your joints. This benefit alone is enough to make you want to use one, but that's not all. The cross-country skiing motion of the elliptical causes you to work your upper and lower body at the same time for faster results. Among the many bells and whistles that ellipticals offer, you have the option to glide in reverse. This works your muscles with a different emphasis.
Glutes
The glutes consist of three parts -- the gluteus maximus, medius and minimus. You activate this muscle group during a motion called hip extension. This takes place when you move your thigh backward while gliding in reverse.
Hamstrings
The hamstrings sit on the back of the thighs, and they consist of the semitendinosus, semimembranosus and biceps femoris. You work your hamstrings during hip extension and another motion called knee flexion. This occurs when you bend your knee and move your heel backward while gliding. The hamstrings actually receive more emphasis pedaling backward than forward.
Quadriceps
The quadriceps runs down the front of the thighs, and it has four parts -- the rectus femoris, vastus lateralis, vastus intermedius and vastus medialis. You activate these muscles when you perform hip flexion and knee extension. Hip flexion takes place when you move your thigh closer to your stomach. Knee extension occurs when you straighten your leg. Both of these motions occur when gliding in reverse.
Calves
The calves have a large and small segment. The gastrocnemius is the larger of the two, and it has a medial and lateral head. This muscle is clearly visible right below the knee on the back of the leg. The smaller soleus muscle sits in front of the gastroc. Both parts of the calves function to plantar flex the foot. This takes place when you bend your ankle and point your foot down. Although you do not have the ability to do this with your feet planted on the pedals, you still actively contract your calves when you push your leg back while gliding in reverse.
Latissimus Dorsi
The latissimus dorsi is a major muscle in the back. It starts in the lower area and branches out at an angle toward the top. You activate your lats any time you pull an object toward your body. While gliding in reverse, your lats get activated when you pull a pole toward your body.
Biceps
The biceps sit on the front of the upper arms, and they function to flex the elbow. Elbow flexion occurs when you bend your elbow and reduce the angle between your forearm and humerus. In similar fashion to the lats, you work your biceps while pulling the poles toward your body.
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