3 Ideal Elliptical Workouts for Legs

Key Takeaways

• Elliptical workouts are excellent for building and toning leg muscles while offering a full-body workout.
• They provide a low-impact exercise option that’s super easy on the joints, making them suitable for all fitness levels.
• Elliptical machines can be adjusted to focus on different leg muscles, such as quads, hamstrings, and glutes.
• Regular elliptical training can enhance cardiovascular health and overall endurance.
• The SOLE E98 Elliptical features a 13.3" touchscreen and wireless charging, delivering advanced performance and convenience for serious fitness enthusiasts.

Why Elliptical Workouts?

One of the primary reasons to incorporate elliptical workouts into your routine is the benefit they provide to your leg muscles. 

The elliptical machine targets several major muscle groups in the legs, including the quadriceps, hamstrings, glutes, and calves. As you push and pull the pedals, you work these muscles, building strength and endurance over time.

Elliptical Workout 1: Quad Focus

The quads are the large muscles located at the front of your thighs, and strengthening them can improve your overall leg strength and stability.

• Start with a warm-up, 5 minutes at low resistance is great.
• Increase the resistance to medium: 10 minutes focusing on steady, controlled movements.
• Maintain a moderate pace to keep the focus on the quads.
• Cool down: 5 minutes at low resistance to bring your heart rate down.

This workout is effective because it maintains consistent tension on the quads, encouraging muscle growth and endurance. Keep your back straight and your core engaged throughout the session to maximize benefits.

Resistance Adjustments

A higher resistance requires more effort from your leg muscles, particularly the quadriceps, which are responsible for pushing the pedals. Try to find a resistance level that challenges you but still allows you to maintain proper form.

Pace and Form

Keep your shoulders back, your core tight, and your feet flat on the pedals. This ensures that the quads do most of the work, rather than relying on momentum or other muscle groups.

Elliptical Workout 2: Hamstrings

Our second workout zeroes in on the hamstrings, the muscles located at the back of your thighs. Strong hamstrings help with knee flexion and hip extension.

Incline Settings

To focus on your hamstrings, you'll want to adjust the incline of the elliptical. Increasing the incline shifts the emphasis from your quads to your hamstrings and glutes. Start with a moderate incline and gradually increase it as you become more comfortable.

Keep in mind that the higher the incline, the more your hamstrings will be engaged. However, ensure that the incline is not so steep that it forces you to lean too far forward, which can strain your lower back.

Interval Training Tips

By alternating between periods of high intensity and recovery, you can increase muscle engagement and boost cardiovascular fitness.

• Warm-up: 5 minutes at a low incline and resistance.
• High intensity: 2 minutes at a high incline with increased resistance.
• Recovery: 1 minute at a lower incline and resistance.
• Repeat the intervals for 20 minutes.
• Cool down: 5 minutes at a low incline and resistance.

During the high-intensity intervals, focus on pushing through your heels to activate the hamstrings. This will ensure that you're targeting the right muscles and getting the most out of your workout.

By adjusting the machine's resistance and incline, you can intensify the workout to focus more on specific areas.

Elliptical Workout 3: Glute Engagement

• Start with a warm-up: 5 minutes at low resistance and incline.
• Increase the incline to target the glutes more effectively.
• Maintain a steady pace, focusing on form and muscle engagement.
• Include short bursts of high resistance to intensify the workout.
• Cool down: 5 minutes at low resistance and incline.

This workout is designed to specifically engage your glutes, the muscles that make up your buttocks. Strong glutes are essential for posture, balance, and overall lower body strength.

By adjusting the incline and resistance, you can ensure that your glutes are doing most of the work. This helps with toning and strengthening and also improves your performance in other activities like running and cycling.

Keep your core engaged and your back straight throughout the workout, as you’ll be maintaining proper form and preventing extra strain on your lower back.

Posture and Movement

Stand tall with your shoulders back and your chest open. Avoid leaning on the handlebars, as this can take the emphasis off your glutes and place it on your upper body.

Duration and Resistance

The duration of your glute-focused workout can vary depending on your fitness level. Aim for at least 20 to 30 minutes, adjusting the resistance to keep your muscles challenged. If you're new to elliptical training, start with shorter sessions and gradually increase the time as you build strength and endurance.

Maximizing Your Elliptical Sessions

Warm-Up Techniques

Spend at least 5 to 10 minutes warming up on the elliptical at a low resistance and incline. This helps to increase blood flow to your muscles and prepare your body for the more intense exercise ahead.

Besides that, consider incorporating dynamic stretches, such as leg swings and hip circles, to further loosen up your muscles and joints.

Cool Down Advantages

Cooling down helps to gradually bring your heart rate back to normal and prevent dizziness or fainting. Spend at least 5 minutes at a low resistance and incline so your body has a chance to ease out of the workout intensity.

During the cool down, focus on deep breathing to promote relaxation and oxygen flow. This can also aid in reducing muscle soreness by helping to flush out lactic acid that builds up during exercise.

Incorporating static stretches targeting your legs, such as quad and hamstring stretches, can further enhance recovery. Stretching helps to improve flexibility and prevent stiffness, ensuring you're ready for your next workout session.

Build an Effective Workout Routine With SOLE Ellipticals

The SOLE+ App provides access to hundreds of free fitness classes, helping users train smarter with heart rate metrics and equipment data.

The SOLE E25 and E35 Ellipticals allow for smooth, natural motion with power inclines and 20 resistance levels that are ideal for targeting lower body muscles while engaging the upper body with handle grips.

In addition, they also have the E95S Elliptical that features an adjustable stride length, accommodating users of all heights. This reduces joint impact, making it perfect for versatile, low-impact fitness routines.

With SOLE you also enjoy free curbside delivery, optional room setup, and protective floor mats to improve your home gym setup and ensure the longevity of your equipment.

To top it off, every purchase also includes access to the SOLE+ App, featuring hundreds of free fitness classes and workout programs!

Ready to get started? Equip yourself with SOLE’s E98 Elliptical and make strides in your fitness with free access to the SOLE+ App!

Frequently Asked Questions

How often should I do these workouts?

The frequency of your elliptical workouts depends on your fitness goals and current fitness level. Generally, aim for 3 to 5 sessions per week to see noticeable improvements in your leg strength and cardiovascular health.

• Beginners: Start with 2-3 sessions per week and gradually increase as you become more comfortable.
• Intermediate: 3-4 sessions per week, focusing on varying resistance and incline levels.
• Advanced: 4-5 sessions per week, incorporating interval training and high resistance for maximum benefits.

Can I combine these workouts with other exercises?

Absolutely! Mixing up elliptical workouts with other types of exercise can make for a solid fitness routine. Think about adding strength training, yoga, or Pilates to go along with your cardio on the elliptical.

How can I ensure proper posture?

Stand up straight with your shoulders back and your core tight. Keep your feet flat on the pedals and don't lean too much on the handlebars.

Focus on moving smoothly and in control, without bouncing or jerking. Keep your body aligned so your muscles work well.

What makes the SOLE E98 Elliptical stand out? 

The SOLE E98 Elliptical stands out due to its 32-pound flywheel for smooth operation and 13.3" touchscreen that enhances user experience with various workout programs and Bluetooth connectivity. Its power incline feature allows for customizable workouts, targeting different muscle groups effectively.