Stair Climber

Which muscles does it train?

Equipment needed

How to perform it

Cardio sessions are prescribed by duration, distance, calories, or machine level according to the training goal.

Execution and technique cues

• Step onto the machine and stand tall with a neutral spine, avoiding any leaning or hunching.
• Place your hands lightly on the handrails for balance only, without supporting your body weight.
• Step smoothly through the center of each step, pressing down through your entire foot rather than just your toes.
• Maintain a steady pace and keep your hips aligned under your shoulders for the entire duration of the session.

Common mistakes

• Leaning heavily on the handrails to support body weight, which reduces the lower body workload.
• Stepping only on the balls of the feet, which places excessive strain on the calves and knees.
• Hunching the back and looking down at the feet instead of keeping an upright posture.

Frequently asked questions

Can I use the handrails during the session?

You should only use the handrails lightly for safety and balance, as leaning on them reduces the caloric burn and muscle activation.

How do I target the glutes more on the stair climber?

Push through the heels of your feet on each step and maintain an upright posture without leaning forward.

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