3 Ideal Elliptical Workouts for Glutes

Key Takeaways

• Elliptical workouts are a joint-friendly, no-excuses way to fire up your glutes while building strength and endurance.
• Three game-changing routines—Incline Challenge, Backward Pedal Burn, and HIIT—are your ticket to next-level results.
• Proper form, resistance, and consistency are important—they’re the secret for success.
• Our SOLE ellipticals make crushing your goals easier—combining incline, resistance, and motivation in one sleek package!

Get Glute Gains on the Elliptical

The elliptical isn’t just a calorie-burning machine—it’s the secret to stronger, more defined glutes. This joint-friendly powerhouse helps you tone and strengthen without the aches of intense workouts. It’s low-impact, high-reward, and 100% ready for you.

So, are you? Let’s crush it!

Why Ellipticals are Glute Game-Changers

Ellipticals are multitasking pros, helping you tone glutes while getting your heart pumping. Crank up the incline and resistance, and boom—your glutes get VIP treatment with every stride.

Unlike treadmills (which can feel like a knee-pounding saga) ellipticals glide smoothly, keeping your joints happy. Plus, with so many settings to tweak, you can go all-in on your fitness goals—whether it’s chasing endurance, strength, or just that next-level feeling!

Want to see how they stack up against treadmills? Check out our guide on Treadmill vs Elliptical for Glutes for more details!

Fire up your glutes with incline settings that turn every stride into a challenge.

3 Ideal Elliptical Workouts for Glutes

1. Incline Challenge

Steps:

• Warm up for 5 minutes at a flat incline to get the blood flowing.
• Turn up the incline to 10-15 levels and keep a steady pace for 5 minutes—feel that burn creeping in?
• Max out the incline for 3 minutes, focusing on long, powerful strides.
• Cool down on a flat incline for 5 minutes and enjoy the afterglow.

Pro Tip: Keep your core tight and drive through your heels for max glute action. Want to spice it up? Add resistance to really feel the difference.

2. Backward Pedal Burn

Steps:

• Warm up for 5 minutes with a steady forward pedal—get the rhythm going.
• Flip the script and pedal backward for 3 minutes at moderate resistance.
• Alternate forward (2 minutes) and backward pedaling (3 minutes) for a total of 15 minutes—this is where the magic happens!
• Cool down with an easy forward pedal to finish strong.

Pro Tip: Keep your chest up, shoulders back, and avoid leaning on the handlebars—it’s all in the legs. And hey, don’t be afraid to wobble at first. You’ll get the hang of it in no time!

HIIT isn’t just for cardio—it’s your glutes’ best friend when done right.

3. HIIT for Glutes

Steps:

• Warm up for 5 minutes with light, steady pedaling—think of it as your “let’s do this” moment.
• Go hard for 30 seconds at high resistance—channel your inner beast. Follow it up with 1 minute of easy recovery at low resistance.
• Repeat this cycle for 10-15 minutes.
• Cool down with 5 minutes of smooth, steady pedaling—soak in that post-HIIT glow.

Pro Tip: Focus on form—no slouching allowed! And don’t forget to breathe (seriously, you’ll need it). Check out our detailed guide on How to Do a HIIT Workout on an Elliptical for extra tips and tricks!

Maximizing Your Elliptical Efforts

Proper Form & Posture

• Better posture = better results. Stand tall, keep your core tight, and let your hands chill lightly on the handlebars—no white-knuckling allowed.
• Push through your heels with every stride to fire up those glutes like a pro.

Adjusting Resistance & Incline

• Resistance builds strength; incline wakes up your glutes.
• Gradually crank up both to avoid workout ruts and keep those gains coming.

Duration & Frequency

• Consistency wins every time. Stick to 20-30 minutes per session, 3-4 times a week, and watch your glutes transform.
• Remember: slow and steady wins the race (and the muscle tone).

Keep it classic with squats and lunges—they never go out of style.

More Glute-Strengthening Exercises

1. Squats & Lunges

These classics never go out of style. Squats and lunges hit your glutes from all the angles they love. No matter if you go bodyweight or grab some dumbbells, your glutes will feel the love.

2. Resistance Band Workouts

Grab a band and be ready to feel the burn. Side steps and glute bridges with resistance bands pack a punch for such a simple setup.

Bonus: They’re travel-friendly for those on-the-go workouts.

3. Weighted Glute Exercises

Want next-level strength? Deadlifts, hip thrusts, and leg presses are where it’s at. Add some weights, and boom—you’re building glutes that don’t quit.

Build Your Best Glutes Yet

Well, now ellipticals are your not-so-secret for stronger, leaner glutes.

Add these workouts to your routine, crank up the resistance, and watch those glutes come alive. Focus on form, stay consistent, and you’ll feel the difference with every single stride. You’ve got this!

Sweat smarter, not harder, with our ellipticals designed for ultimate performance.

At SOLE, we’ve made our ellipticals to work as hard as you do!

Whether it’s the E35 or E95—or the others!—you’ll get incline and resistance controls to fire up your glutes, plus built-in entertainment to keep you pumped through every session.

Ready to level up? Let’s make it happen—take a look at our ellipticals today!

Frequently Asked Questions (FAQ)

Can using an elliptical machine effectively target and build glute muscles?

Absolutely! Ellipticals are a no-brainer for toning and strengthening your glutes. Crank up that incline and resistance, and let every stride work its magic—without hammering your joints.

What specific elliptical settings (incline, resistance) maximize glute engagement?

Pump up the incline to 10-20 levels for that uphill vibe and add some resistance to really make them work. It’s like a backstage pass to stronger, sculpted glutes.

Our SOLE ellipticals make this easy with precise incline and resistance controls that take your workouts to the next level!

How does pedaling backward on an elliptical affect glute activation?

Pedaling backward flips the script and puts your glutes and hamstrings center stage. It’s a game-changer for firing up those muscles in ways forward motion can’t match. Your glutes will feel the love—and the burn.

What is the recommended duration and frequency for elliptical workouts to see improvements in glute strength and tone?

Keep it simple: 20-30 minutes, 3-4 times a week. Stay consistent, and your glutes will be flexing their glow-up in no time. Small efforts, big wins!

Are there any common mistakes to avoid when aiming to target the glutes on an elliptical?

Don’t let your handlebars steal the show! Leaning too much takes the focus off your glutes. Keep your posture upright, tighten your core, and let those legs do the heavy lifting. Your glutes deserve the spotlight, so give it to them.