NordicTrack Elliptical: Muscles Worked, Benefits, and Optimizing Your Workout

What muscles do the NordicTrack elliptical work?

The NordicTrack elliptical, by mimicking a blend of walking, running, and stair climbing, engages a wide array of muscles across the entire body, primarily targeting the lower body for propulsion, the upper body for reciprocal motion and resistance, and the core for stability and power transfer.

Understanding the Elliptical Motion

The elliptical machine provides a unique, low-impact, full-body cardiovascular workout. Its defining characteristic is the smooth, gliding motion that keeps your feet in contact with the pedals, reducing impact on joints while simulating a natural gait. The moving handlebars allow for simultaneous upper body engagement, making it a compound exercise that activates multiple muscle groups synergistically.

Primary Muscle Groups Engaged

The comprehensive nature of the elliptical workout ensures activation across major muscle groups.

Lower Body Muscles

These are the primary movers responsible for the pedaling action.

• Quadriceps: Located on the front of the thigh, these muscles (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius) are heavily involved in extending the knee as you push the pedals down and forward. They are crucial for the propulsive phase.
• Hamstrings: Positioned on the back of the thigh (biceps femoris, semitendinosus, semimembranosus), the hamstrings work to flex the knee and extend the hip as you pull the pedals up and back. They act as antagonists to the quadriceps, ensuring balanced leg movement.
• Gluteal Muscles (Glutes): Comprising the gluteus maximus, medius, and minimus, these muscles are powerful hip extensors and abductors. They are significantly activated during the hip extension phase as you push through the heel, particularly when resistance or incline is increased.
• Calf Muscles (Gastrocnemius and Soleus): These muscles at the back of the lower leg are responsible for plantarflexion (pointing the toes). They engage as you push off the ball of your foot and extend your ankle during the pedaling motion, providing stability and contributing to the propulsion.

Upper Body Muscles

The moving handlebars of the NordicTrack elliptical integrate the upper body into the workout.

• Biceps: Located on the front of the upper arm, the biceps flex the elbow. They are activated as you pull the handlebars towards you, assisting in the reciprocal motion and engaging in a pulling action.
• Triceps: Situated on the back of the upper arm, the triceps extend the elbow. They are engaged as you push the handlebars away, contributing to the pushing motion.
• Shoulder Muscles (Deltoids): The deltoids (anterior, medial, and posterior heads) are involved in both pushing and pulling actions, stabilizing the shoulder joint, and contributing to the overall arm movement. The anterior deltoid is particularly active in pushing, while the posterior deltoid assists in pulling.
• Latissimus Dorsi and Rhomboids: These large muscles of the back are engaged during the pulling phase of the handlebars, contributing to shoulder adduction and retraction, further enhancing the full-body aspect of the exercise.

Core Muscles

The core muscles are essential for stability, posture, and efficient power transfer throughout the elliptical motion.

• Abdominals (Rectus Abdominis, Transverse Abdominis): These muscles work to stabilize the torso, prevent excessive swaying, and support the spine, especially when maintaining an upright posture and when engaging the upper body.
• Obliques (Internal and External): Located on the sides of the abdomen, the obliques contribute to rotational stability and assist in preventing lateral flexion of the trunk during reciprocal arm and leg movements.
• Erector Spinae: These muscles run along the spine and are crucial for maintaining an upright posture and extending the spine, preventing slouching.

Factors Influencing Muscle Activation

Several variables on a NordicTrack elliptical can modify the degree and focus of muscle engagement.

• Resistance Level: Increasing resistance demands greater force from both lower and upper body muscles, leading to higher activation of the quadriceps, hamstrings, glutes, triceps, and biceps.
• Incline/Ramp Setting: A higher incline mimics stair climbing, shifting more emphasis to the glutes and hamstrings for hip extension, and increasing calf engagement. It also intensifies the cardiovascular challenge.
• Direction of Pedaling (Forward vs. Reverse):
  • Forward Pedaling: Primarily emphasizes quadriceps, glutes, and calves.
  • Reverse Pedaling: Shifts greater activation to the hamstrings and glutes, offering a different stimulus and helping to balance muscle development.
• Handrail Use and Grip:
  • Using Moving Handlebars: Actively engages the biceps, triceps, deltoids, and back muscles, providing a full-body workout.
  • Using Stationary Handlebars (or no hands): Places greater emphasis on the lower body and core for stability and balance, as the upper body's contribution to propulsion is removed.

Benefits Beyond Muscle Activation

Beyond specific muscle engagement, elliptical training offers holistic health and fitness advantages.

• Cardiovascular Health: The continuous, rhythmic motion elevates heart rate, improving cardiovascular endurance, lung capacity, and overall heart health.
• Low-Impact Exercise: The gliding motion minimizes stress on joints (knees, hips, ankles), making it an excellent option for individuals with joint pain, recovering from injuries, or seeking a gentler alternative to running.
• Calorie Expenditure: Due to its full-body engagement and potential for high intensity, the elliptical is highly effective for burning calories, contributing to weight management and fat loss.
• Improved Balance and Coordination: Engaging both upper and lower body simultaneously requires coordination, and maintaining balance, especially without holding the handlebars, can enhance proprioception.

Optimizing Your Elliptical Workout

To maximize muscle activation and overall benefits, consider the following:

• Maintain Proper Posture: Keep your back straight, shoulders relaxed, and gaze forward. Avoid slouching or leaning heavily on the handlebars, which can reduce core and lower body engagement.
• Engage Your Core: Consciously draw your navel towards your spine to stabilize your torso and protect your back.
• Vary Your Workouts: Incorporate different resistance levels, incline settings, pedaling directions, and interval training to challenge various muscle groups and prevent plateaus.
• Listen to Your Body: Pay attention to muscle fatigue and form. If your form deteriorates, reduce resistance or take a brief rest.

Conclusion

The NordicTrack elliptical is a highly versatile and effective piece of equipment for achieving a comprehensive, full-body workout. By understanding the intricate interplay of muscles engaged—from the powerful glutes and quadriceps to the stabilizing core and active upper body—users can strategically adjust settings and technique to target specific fitness goals, enhance muscle development, and maximize the cardiovascular benefits of their training.