Perform a continuous stepping motion on the machine that simulates climbing stairs, primarily working the thigh muscles while elevating cardiovascular demand.
How to do the Stair Machine#
- Step onto the machine and place your feet securely on the pedals or platforms.
- Set the resistance or speed and start a steady, controlled stepping rhythm.
- Stand tall with a neutral spine and keep your torso upright throughout.
- Push each step through your thighs, extending the knee and hip with control rather than bouncing.
- Lightly use the handholds only for balance and maintain smooth, even steps.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
Common mistakes#
- Leaning heavily on the handrails instead of driving with the legs.
- Taking very short, rapid steps that reduce muscle engagement.
- Locking the knees at the top of each step.
