Is Going Backward on an Elliptical Trainer Better for Your Glutes?

Dave_BettyeJo_logoEver since elliptical trainers hit the fitness world, manufacturers have developed 100s of different models.  Some models have an incline/decline option, others have arms, and many newer ones have iPOD jacks.  Virtually every model goes forward and backward, but does it really matter which direction you go?

One of my clients asked if going backward on the elliptical trainer was better for her butt.  So, I decided to address it.

Although it may feel a little different than going forward, going backward or in reverse, is no more effective for toning the glutes than going forward.

This is because any type of exercise that moves your body from a bent hip position to a straight leg/hip position will train the glutes. The glutes act to extend your hips, which is exactly what happens at your hip when you go from a sitting position to a standing position.

Although resistance levels or the degree of difficulty in creating an elliptical motion on a machine can vary, the resistance level on elliptical cardio machines is not significant enough to affect the size of your glutes.  That being said, a switch from going forward to backward will have a minimal effect on the overall toning of your glutes.  But, switching directions does provide a little variety and can make your workout more enjoyable!

Ultimately the key to toning the glutes requires exercises that involve hip extension, like hip bridges and others provided in  Fitness -True Health Tips.

“With the commercial fitness industry growing at a rapid rate, finding honest, real world and scientifically founded information is becoming more challenging. In this book, Dave responds to the most common fitness questions, obstacles and myths by sharing up-to-date research and techniques that work!”  – Julian Cardoos, Certified Personal Trainer, Nutrition Specialist, Director of Personal Training Business School (Boston, Massachusetts)

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 25,000 hours of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 20 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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