Backward elliptical

A compound exercise for the glutes and hamstrings, with help from the quads, calves. Equipment: cross trainer.

Orbit

Drag to rotate

WorksGlutesHamstringsQuadsCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Stand tall on the elliptical holding the handles.
Pedal in reverse at a steady pace
Push through the heels

Muscles worked

Backward elliptical: 3D figure mid-rep with the glutes and hamstrings highlighted

Glutes · main
Hamstrings · main
Quads
Calves

Equipment

Cross trainer

Alternatives

Exercises that train the same main muscles. See all backward elliptical alternatives.

Box step-overPlyo box or step
Burpee box jumpPlyo box or step
Cross trainerCross trainer
Frog jumpNo equipment
Half-turn squat jumpNo equipment
Heel kicksNo equipment

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back extensionFlat bench
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step

Put the backward elliptical in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser