A Guide to Different Muscle Groups

Understanding the various muscle groups in the body and how to effectively target them during your workouts allows you to enhance your fitness routine in the best possible way.

In this guide, we will discuss different muscle groups to work out, and how you can use your Echelon equipment to achieve your muscle goals.

Major muscle groups to work out

Legs: The muscles in the legs include the quadriceps, hamstrings, calves, and glutes. These muscles are essential for activities such as walking, running, and jumping.

Back: The back muscles include the latissimus dorsi, rhomboids, and trapezius. These muscles support the spine and contribute to overall posture and strength.

Chest: The pectoral muscles make up the chest and are crucial for pushing movements.

Arms: The biceps and triceps are the primary muscles in the arms. These muscles are engaged in various lifting and pulling activities.

Core: The core muscles include the abdominals, obliques, and lower back muscles. A strong core is vital for stability and balance.

Shoulders: The deltoids are the main shoulder muscles and are involved in lifting and rotating the arms.

Targeting leg muscles

The Echelon Stride is an excellent tool for targeting the leg muscles. Here are a few ways to use it effectively:

Incline walking or running: Adjusting the incline on your treadmill can significantly increase the engagement of your quadriceps, hamstrings, and glutes. Walking or running on an incline mimics uphill movement, which is great for building leg strength.

Interval training: Incorporating interval training into your treadmill routine can help target different leg muscles. For instance, alternating between sprints and walking can engage both fast-twitch and slow-twitch muscle fibers.

Lunges and squats: While the treadmill is stationary, you can use it to assist with lunges and squats. Stand on the side rails and perform lunges or squats to further target your glutes, quads, and hamstrings.

Backward walking: Walking backward on a treadmill (at a slow speed and with caution) can activate your calves and hamstrings differently compared to forward walking.

Full-body workouts

The Echelon Row is a versatile piece of equipment that can provide a full-body workout. Here’s how:

Warm-Up Rows: Start with a light rowing session to warm up your muscles. This engages your legs, back, arms, and core, preparing your body for a more intense workout.

High-intensity interval training (HIIT): Alternate between high-intensity rowing and rest periods. This not only targets muscle groups to workout like the legs, back, and arms but also boosts cardiovascular endurance.

Strength training rows: Use a slower, more controlled rowing motion to focus on building muscle strength. This type of rowing emphasises muscle engagement and can be adjusted by changing the resistance on the machine.

Core-focused rows: Engage your core by focusing on maintaining a strong, upright posture during each row. Incorporate slight twists at the end of each row to target your obliques and enhance core stability.

Leg emphasis rows: Push harder with your legs during the initial phase of the rowing motion to place more emphasis on the quadriceps, hamstrings, and glutes. This can help in sculpting and strengthening the lower body muscles.

Muscle training with Echelon

Understanding the different muscle groups, how to work them out effectively, and using the right equipment can make a significant difference in your fitness journey.

Our Echelon Stride is perfect for targeting leg muscles, while the Echelon Row offers a comprehensive full-body workout. Find out more about our membership here.