What Muscles Does a Cross Trainer Target?

If you’re just getting started with cardio machines, you might not be too familiar with cross trainers. You might think it’s probably easier to go with a more standard option like a treadmill or exercise bike. But trust us when we say that cross trainers, or ellipticals, are immensely powerful tools for turbocharging your personal fitness in a way that’s healthier for your joints. 

So, what exactly is a cross trainer? Basically, it features a unique design with two pedals that move in an elliptical path, which mimics the natural motion of walking or running without the impact on your joints. 

The cross trainer's dual-action handlebars and pedals engage both the upper and lower body, making it an effective machine for targeting multiple muscle groups simultaneously. 

In this article, we’re going to break down how cross trainers work, what they target and how to make the most out of your cross trainer workout.

Forward and Backward

As you push the pedals forward, your quads and hamstrings work to extend and flex your legs, while your glutes engage to stabilise your hips. The upward and downward pedal motion also engages your calves, promoting overall lower body strength and endurance.

In contrast, using the cross trainer in reverse engages different muscle groups. The backward movement places more emphasis on the hamstrings and glutes, as these muscles work harder to pull your legs back. This reverse motion can help balance your lower body workout by providing an additional challenge to the posterior chain, which includes the hamstrings, glutes and lower back. The backward stride also requires greater control and stability, helping to improve overall coordination and muscle balance.

Incorporating both forward and backward movements into your workout routine on the cross trainer can enhance muscle development, increase calorie burn and provide a more comprehensive cardiovascular workout.

Types of Cross Trainers

Front Wheel Cross Trainers: These machines feature a flywheel located at the front of the unit. This design typically provides a more natural, smooth elliptical motion that mimics the feel of walking or running. The front wheel model generally emphasises lower body muscles, such as the quadriceps, hamstrings and calves. However, some users find the motion less stable, which may affect the overall comfort during workouts.

Rear Wheel Cross Trainers: In these models, the flywheel is positioned at the back. This design tends to offer a smoother, more stable motion, which some users find easier on the joints. Rear wheel cross trainers often engage the lower body muscles similarly but with a slightly different angle, potentially targeting the glutes and hamstrings more effectively. They also provide a more consistent stride and are often perceived as having a more natural feel.

Both types offer excellent cardiovascular and muscle-toning benefits, but the choice between front and rear wheel models depends on your personal preference and comfort. Consider how each type aligns with your workout goals and comfort needs.

Maximising Performance

To maximise performance on a cross trainer, incorporating a variety of workouts can enhance your overall fitness and keep your routine engaging.

1. Interval Training: Alternate between high-intensity bursts and moderate-paced intervals. This approach boosts cardiovascular fitness and increases calorie burn. For example, sprint for 30 seconds, then recover at a moderate pace for 1 minute.
2. Hill Climbing: Increase the resistance to simulate an uphill climb. This workout targets the glutes and hamstrings more intensely, enhancing lower body strength. Adjust the incline periodically to vary the intensity.
3. Reverse Striding: Incorporate reverse strides into your routine to engage different muscle groups, such as the hamstrings and glutes. This variation helps balance your workout and improves overall muscle coordination.
4. Long Steady-State Workouts: Perform longer, steady-paced sessions at a moderate intensity. This approach builds endurance and helps in fat burning, making it ideal for longer cardiovascular workouts.
5. Upper Body Focus: If your cross trainer has movable handlebars, incorporate upper body exercises by pushing and pulling with your arms. This engages the shoulders, biceps and triceps, providing a full-body workout.

Additional Benefits

1. Low Impact: Unlike running on hard surfaces, the elliptical motion reduces the stress on your joints, including the knees, hips and ankles. This makes it ideal for trainers with joint issues, those recovering from injury or anyone looking to prevent potential injuries while still achieving an effective cardiovascular workout.
2. Full-Body Workout: Cross trainers engage both the upper and lower body, providing a comprehensive workout. The combination of moving handlebars and pedals works the arms, chest, back and legs, helping to improve overall muscle tone and strength.
3. Improved Cardiovascular Health: Regular use of a cross trainer enhances cardiovascular endurance by elevating heart rate and promoting better circulation. This can lead to improved heart health and increased stamina over time.
4. Calorie Burning: The continuous motion and resistance settings help burn a significant number of calories, which can be beneficial for weight management or loss.
5. Convenience: Cross trainers are versatile and can be used for various workouts, including interval training, steady-state cardio and resistance workouts, all within the comfort of your home.

Conclusion

Cross trainers offer a versatile, low-impact workout that engages multiple muscle groups, making them an excellent choice for a balanced fitness routine. Their ability to provide a full-body workout while reducing joint stress makes them suitable for just about anyone, from beginners to seasoned athletes. 

For additional options in your fitness journey, consider exploring recumbent bikes and rowing machines. And for further assistance in find the best fitness equipment for your workout, don’t hesitate to reach out to our team of experts and we’ll be happy to help you out.