Can I Use a Cross Trainer In Reverse?

Elliptical trainers provide great cardio workouts no matter your fitness level, not only can they have fitness benefits such as weight loss, but they can also tone your body over time by working different muscles. 

Many of us just use a cross-trainer in a forward motion for cardio benefits, however, you can use a cross-trainer backwards to help with strength training on muscles such as your calves or hamstrings, giving you a full-body workout. 

To see how you can use your cross trainer in reverse, which muscles your cross trainer works when using it in reverse and example workout routines that involve both using your trainer forwards and backwards we have composed a short article below with everything you need to know.

How Do You Use a Cross Trainer Backwards? 

Cross-trainers are simple to use in a backward motion but it might feel a little awkward at first to get used to. The easiest way to pedal backwards on your cross trainer is by sitting back the way you would on an exercise bike, this gives you a better balance during your workout routines. 

You can also swing the handles of your cross trainer backwards to engage your core muscles and upper body muscles during a training session, you might feel as if the elliptical training is slow, but as you gain momentum you will start to feel your lower body work more.

Using a cross trainer backwards has a great range of benefits to consider, so we have listed a few below for you to check out. 

• Great for interval training - Mixing your exercise routine using your cross trainer in a forward and reverse motion is a great way to spice up your elliptical workout and keep all your muscles working throughout.
• Beneficial exercise for calorie burn - Using your machine in reverse during a cross-trainer workout helps increase calorie burn and pumps your muscles.
• Acts as a strength machine - Working out on your cross trainer in reverse works major muscle types in your lower body, leading to muscle tone and strong leg muscles the more you integrate intervals into your workout session.

If you want more information about which muscles are used when you're on a cross trainer, check it out here.

Muscles Used By a Cross Trainer In Front/Reverse 

As we touched on above, going backwards on your machine during a cross-trainer workout provides an intense workout and is a wonderful muscle toning method to try out to build up strength. 

We have listed out how using your cross trainer in front and reverse works different muscles below during an elliptical trainer workout. 

Calves 

The leg muscles such as your calves are worked well during a cross-trainer workout, whether you are going in a forwards motion or a reverse motion your machine will engage the calve muscles each time.

Heart 

As cross trainers can be used for general cardio or a HIIT workout, it engages your heart and lungs and increases blood flow around the body, this is healthy for your cardiovascular strength and can help to build up endurance. 

Core 

The abdominal muscles in your body are used for maintaining balance on your trainer as you move with your legs, you can squeeze your abs in for a complete workout and by using your machine in reverse you can force the muscles to work much harder to keep you stable.

Triceps & Chest Muscles 

Moving the handles of your cross trainer is great for upper body toning as it engages your triceps and chest with the forwards and backwards motion via the ski poles used. 

Gluteus Muscles

Hip extension motions during this form of exercise work the glute muscles, to further increase the engagement you can up the incline or resistance function and pedal in reverse to make your glutes further engaged.

Quadriceps 

Each time you push down on your cross trainer the quadriceps in your body are engaged to help push your body forward, using your trainer in reverse can help to work these muscles, but won't overstretch them, which makes this type of machine an effective exercise for runners with injuries or beginners who are looking for a low impact exercise.

Hamstrings 

Your hamstrings have a lot of contraction strength during a cross-trainer session due to the flexion and extension of them throughout a trainer exercise. 

To work out your hamstrings even harder you can sit back on the trainer with your weight on your heels and your legs in a right angle shape to work out your hamstrings. You can also try upping the resistance on your machine if it has these options.

A Cross Trainer Full-Body Workout Front & Reverse 

If you want to try out a cross-trainer workout on your machine that involves you using the cardiovascular workout machine in a forwards and a backwards motion, then you can try out this quick 20-minute workout below to get you started. 

• 5 minutes forward hand motion - For the first 5 minutes of this workout you did to work your arm and chest muscles by pushing the ski poles forwards on the machine and maintain a correct body posture.
• 5 minutes backward hand motion - Now sit back and push the weight to the heels on your machine, this will work your upper body as well as the beautiful muscles in your legs and glutes.
• 5 minutes forward legs motion - After working arms, push your legs forwards on the cross trainer with your arms away from the handlebars to help work your core.
• 5 minutes backwards legs motion - At a slow speed, start to pedal backwards on the machine without holding the handlebars once again to engage your abs and lower body muscles.

Final Words 

To conclude, you can use a cross-trainer backwards for a challenging interval workout to engage your upper body and lower body muscles for a full-body workout. Using your machine in reverse can help tone up your glutes and hamstrings as well as increase fat burn.

To have the best outcome in using cross trainers, check this article and find out how long you should be on a cross trainer to see optimal results.