The stairmaster is a cardiovascular exercise performed on a machine that simulates stair climbing. It primarily targets the cardiovascular system while also engaging the lower body muscles.
Also Works
QuadricepsHamstringsGlutesCalves
How to Perform
1
Adjust the machine to a comfortable level.
2
Step onto the machine and place your hands on the handrails for support.
3
Start walking by placing one foot on a step and then the other, alternating between legs.
4
Maintain an upright posture and engage your core muscles.
5
Continue climbing for your target duration.
6
Gradually decrease the intensity to cool down.
7
Remember to stretch after completing the exercise.
Pro Tips
•Stand upright and only lightly touch the handrails for balance rather than gripping and supporting your weight.
•Drive through the full foot on each step rather than just the toes to engage your glutes and hamstrings.
•Start at a moderate pace and increase speed after 3-5 minutes once your muscles are warmed up.
Common Mistakes
•Leaning on the handrails and supporting body weight with the arms, which drastically reduces calorie burn and leg engagement.
•Taking very shallow steps on the toes only, which overloads the calves and underworks the glutes.
•Hunching forward at the waist, which strains the lower back and reduces core engagement.