Stairmaster

An intermediate conditioning exercise for the quads, calves, glutes and hamstrings, done with a gym machine.

Movement guide

Stairmaster

Demand · source-assignedMedium (unreviewed)

Equipment requiredStrength machine

Muscle focusQuads · Calves · Glutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Recumbent BikeBeginner · Strength machine

Similar move, beginner grade.

This move

Stairmaster demonstrated on the 3D figure

3D demoStairmasterIntermediate · Strength machine

Intermediate grade (source-assigned).

Harder option

Depth jump to a second box demonstrated on the 3D figure

3D demoDepth jump to a second boxAdvanced · A step

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings.

Equipment

Strength machine

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoSled PushIntermediate · A sled

Box push-off jump demonstrated on the 3D figure

3D demoBox push-off jumpIntermediate · A step

Diagonal bounds demonstrated on the 3D figure

3D demoDiagonal boundsAdvanced · No equipment

Dumbbell Seated Box JumpIntermediate · A dumbbell + A bench or box

Forward cone hops demonstrated on the 3D figure

3D demoForward cone hopsIntermediate · Other / check instructions

Side-to-side box push-off demonstrated on the 3D figure

3D demoSide-to-side box push-offIntermediate · A step

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Questions people ask

What muscles does the Stairmaster work?

Mainly the quads, with help from the calves, glutes and hamstrings.

What equipment do I need for the Stairmaster?

Strength machine.

Is the Stairmaster good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Recumbent Bike.

What is an easier alternative to the Stairmaster?

Try the Recumbent Bike. It works similar muscles at a lower grade.

How do I make the Stairmaster harder?

Progress to the Depth jump to a second box, or add load, range or slower lowering once your form is solid.