Is the elliptical good for glutes?

If you’re looking to build your bum and create super-strong glutes, you might have considered using some of the machines in the gym. After all, it’s easier to hop on a piece of gym equipment than to plan out a strategic body workout - and sometimes we just want something easy! But is the elliptical good for glutes? The short answer is yes - so long as you use the machine strategically to target your bum muscles with clever resistance tactics.

is elliptical good for glutes

In this blog, we’re going to take a look at how you can use an elliptical to help shape, tone, and grow your glutes, and how you can combine it with weight training for your shapeliest glutes ever. Let’s dive in!

What is an elliptical?

An elliptical is a low-impact, aerobic exercise machine that allows you to simulate walking, running or climbing stairs without any jarring impact on your joints. It’s great for people who have joint issues or those simply looking for an easier way to get fit or tone their body.

Is the elliptical good for glutes?

Combined with a strategic diet and other forms of muscle training, an elliptical can be a great addition to any bum-building workout plan. While squats are great for getting that bum in gear, the elliptical can offer some extra benefits when it comes to shaping, toning, and losing weight.

Here are reasons why it might be worth adding the elliptical to your glutes routine:

Targeted bum exercises

The combination of forward and backward steps allows you to target your bum more accurately than with regular cardio exercise, meaning better results in less time. While you can’t perform squats or lunges on an elliptical, your glutes remain nonetheless engaged throughout the entire workout.

Low impact on joints

The smooth, circular motion of the elliptical is far easier on your joints than other forms of exercise, such as running or weight-training. This makes it an ideal choice for those with joint pain or injury.

Full range of motion

The elliptical allows you to target your bum with a full range of motion, including both forward and backward strides. This helps work the muscles from different angles for best results.

Variety of intensity levels

The resistance on the elliptical can be adjusted to suit your needs, so you can switch it up between high-intensity sprints or low-impact endurance work. This makes the elliptical a great choice for all fitness levels.

Weight loss

The elliptical is also an excellent choice for those looking to lose weight, as it can burn a high number of calories in relatively short periods of time. As previously mentioned, the resistance levels on the machine allow you to increase your effort as your fitness level improves, meaning you can keep challenging yourself and burning more calories each session.

If you’re overweight and looking to both build your booty while losing weight, the elliptical can help you shed those extra lbs while toning, lifting, and shaping those all-important glute muscles.

How do you target your glutes on an elliptical?

To target your bum on the elliptical, you should focus on short bursts of high intensity and use a slower pace for recovery. Make sure to keep your form correct throughout: stand tall and engage your core, ensuring that each stride is as full and powerful as possible. And don’t forget to use both forward and backward strides for an even bum workout.

Can an elliptical machine help me grow my bum?

An elliptical machine is a great way to target your bum, helping you tone and shape it more effectively than regular cardio exercises. With its adjustable resistance levels, and a full range of motion and low-impact strides, the elliptical can make your bum incredibly effective.

However, it’s important not to forget the importance of weight training when you’re specifically looking to grow your glute muscles. While an elliptical machine can be great for bum toning and shaping, you need weight training to break down and rebuild the muscle fibres – that’s what makes a bigger booty!

Weight training gives your bum muscles a more intense workout than cardio exercises like running or cycling, helping you build muscle quickly and effectively. So while the elliptical is great for bum toning and lifting, don’t forget to include some weight-lifting exercises in your routine too.

Why you still need weight training to grow your bum

While an elliptical can help power your bum gains with toning, weight training is an important, non-negotiable part of any bum-building routine. Not only does it help you gain muscle more quickly than the elliptical, but it also helps target specific muscles in your bum for better results. (Yes, you have more than one glute muscle!)

Weight training helps make muscles bigger because it increases muscle growth. As mentioned above, when weight is placed on a muscle, it causes micro-tears in the muscle fibres, which then repair and grow back larger than before over time. This process of stressing and repairing the muscle fibre makes them stronger and bigger, and that’s how you make your bum rounder, shapelier, and larger.

It’s important to remember that when lifting weights, you should always train according to your fitness level. Doing too much too soon can lead to injury and long-term damage, so it’s best to start small and work your way up over time.

Beginners should start with lower weights, such as light dumbbells or resistance bands. This helps you work on technique and learn the form of each exercise without overstressing your muscles or risking injury. As you become more confident and build strength, you can increase the weight to challenge your bum even further. Remember to always keep good form, and progress slowly as you increase the weight.

The bottom line (pardon the pun!)

So, is an elliptical good for glutes? In short, yes. While bodyweight cardio exercises such as running can help with bum toning, the elliptical offers a full range of motion and adjustable resistance to target bum muscles more effectively. When used in conjunction with targeted weight training, the elliptical can be an incredibly effective way to build bum muscle quickly and safely.


I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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