Elliptical vs. Lateral Elliptical: Key Differences, Benefits, and Choosing the Right Machine

What is the difference between elliptical and lateral elliptical?

While both are low-impact cardiovascular machines, the traditional elliptical primarily moves in the sagittal plane, targeting major leg muscles through a forward and backward stride, whereas the lateral elliptical incorporates significant frontal plane movement, engaging the hip abductors, adductors, and gluteal complex more intensely for enhanced lateral stability and hip strength.

Understanding the Traditional Elliptical Trainer

The traditional elliptical trainer, often simply called an "elliptical," is a staple in most fitness facilities. It provides a full-body, low-impact workout by mimicking a combination of walking, running, and stair climbing without the jarring impact on joints.

• Key Characteristics:

  • Motion: The foot pedals move in an elongated, elliptical path, typically in a forward and backward direction.
  • Stride: Users maintain continuous foot contact with the pedals, eliminating ground impact.
  • Handles: Most models include moving handles that engage the upper body, providing a more comprehensive workout.
  • Primary Plane of Motion: Primarily operates in the sagittal plane (forward and backward movement).

• Muscles Activated:

  • Lower Body: Quadriceps, hamstrings, gluteus maximus, calves (gastrocnemius and soleus).
  • Upper Body: Biceps, triceps, shoulders (deltoids), and back muscles (latissimus dorsi, rhomboids) when using the handles.
  • Core: Abdominals and obliques for stability.

The Biomechanics of Traditional Elliptical Movement

The traditional elliptical's design facilitates a smooth, non-impact, reciprocal leg action. As one leg pushes down and back, the other moves up and forward. This motion effectively loads the major muscle groups of the lower body, providing significant cardiovascular benefits while being gentle on the knees, hips, and ankles. The continuous, cyclical movement is excellent for improving aerobic capacity and muscular endurance.

Introducing the Lateral Elliptical

The lateral elliptical, sometimes referred to by brand names like the Cybex Arc Trainer or Octane Fitness LateralX, offers a distinct movement pattern that differentiates it significantly from its traditional counterpart. Its primary innovation lies in its ability to incorporate lateral (side-to-side) motion, engaging muscle groups often underutilized in conventional cardio.

• Key Characteristics:

  • Motion: In addition to the forward/backward stride, the foot pedals also move side-to-side, creating an arc or lateral shift.
  • Multi-Planar Movement: Emphasizes movement in the frontal plane (side-to-side) alongside sagittal plane motion.
  • Adjustable Stride/Arc: Many models allow users to adjust the depth and width of the arc or stride, varying the muscle engagement.
  • Handles: Similar to traditional ellipticals, handles are often present for upper body involvement.

• Muscles Activated:

  • Lower Body (Enhanced Focus):
    • Gluteus Medius and Minimus: Crucial for hip abduction and stabilization.
    • Hip Abductors and Adductors: Inner and outer thigh muscles are significantly challenged.
    • Gluteus Maximus: Engaged powerfully, especially with wider or deeper lateral movements.
    • Quadriceps and hamstrings are still active, but the emphasis shifts.
  • Core: Greater demand on the core stabilizers to control the multi-planar movement.

The Distinct Biomechanics of the Lateral Elliptical

The lateral elliptical's unique movement pattern forces the hips to abduct (move away from the midline) and adduct (move toward the midline) with each stride, mimicking natural human movements like shuffling, skating, or stepping sideways. This multi-planar engagement is highly effective for:

• Developing Hip Strength and Stability: Crucial for athletic performance, injury prevention, and everyday functional movement.
• Targeting Gluteal Muscles: The gluteus medius and minimus, often neglected, are powerfully activated, contributing to stronger, more stable hips.
• Enhancing Core Engagement: The need to stabilize the body against lateral forces significantly increases core muscle activation.

Key Differences: Elliptical vs. Lateral Elliptical

While both machines offer excellent low-impact cardiovascular training, their fundamental differences lie in their primary plane of motion and the resultant muscle activation.

• Movement Pattern:

  • Traditional Elliptical: Primarily linear (forward and backward) in the sagittal plane.
  • Lateral Elliptical: Combines sagittal plane movement with significant frontal plane (side-to-side) motion.

• Muscle Engagement:

  • Traditional Elliptical: Strong emphasis on quadriceps, hamstrings, and gluteus maximus through pushing and pulling actions.
  • Lateral Elliptical: Places a much greater emphasis on hip abductors, adductors, and the gluteus medius/minimus due to the lateral motion, while still engaging the major leg muscles.

• Functional Application:

  • Traditional Elliptical: Excellent for general cardiovascular fitness, overall leg strength, and endurance, mimicking walking/running.
  • Lateral Elliptical: Superior for developing lateral stability, hip strength, and power, which is critical for sports involving quick changes of direction (e.g., basketball, tennis, soccer) and for improving balance and preventing falls.

• Calorie Burn: Both machines are highly effective for calorie expenditure. The lateral elliptical, by engaging a wider array of muscle groups and demanding greater stabilizing effort, may offer a slightly higher metabolic demand for some individuals, especially when utilizing its full range of motion.

• Joint Impact: Both are considered low-impact. However, the lateral motion of the lateral elliptical places different stresses on the hip and knee joints, which can be beneficial for strengthening surrounding musculature or, conversely, may require careful introduction for individuals with specific hip or knee conditions.

Choosing the Right Machine for Your Goals

The "better" machine depends entirely on your individual fitness goals, current physical condition, and preferences.

• Opt for the Traditional Elliptical if your goals are:

  • General cardiovascular fitness and endurance.
  • A full-body, low-impact workout.
  • To build foundational leg strength in the sagittal plane.
  • To mimic walking or running without impact.

• Consider the Lateral Elliptical if your goals are:

  • To specifically target and strengthen the hip abductors, adductors, and gluteus medius/minimus.
  • To improve lateral stability, balance, and agility.
  • To enhance functional strength for sports requiring multi-directional movement.
  • To diversify your cardio routine and challenge your body in new ways.
  • To address muscle imbalances in the hips and pelvis, potentially aiding in injury prevention or rehabilitation (under professional guidance).

Conclusion: Complementary Tools for Comprehensive Fitness

Neither machine is inherently superior; rather, they serve different, often complementary, purposes. The traditional elliptical is a fantastic tool for foundational cardiovascular health and overall lower body strength. The lateral elliptical offers a specialized approach to target crucial hip and core stabilizers, enhancing functional movement and athletic performance. Incorporating both into your routine can provide a more comprehensive and balanced fitness regimen, addressing various planes of motion and muscle groups for optimal health and performance.