Step Mill

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

Movement guide

Step Mill

Demand · source-assignedMedium (unreviewed)

Equipment requiredCardio 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

Stationary cycling demonstrated on the 3D figure

3D demoStationary cyclingBeginner · Cardio machine

Similar move, beginner grade.

This move

3D demoStep MillIntermediate · Cardio 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 stepmill 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. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. 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.

Add to a routine Log a session

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.

Loading movement options…

What it works

Muscles

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

Equipment

Cardio machine

Level

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

Similar moves

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

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

Single-leg cone hops demonstrated on the 3D figure

3D demoSingle-leg cone hopsAdvanced · Other / check instructions

Single-leg lateral hop demonstrated on the 3D figure

3D demoSingle-leg lateral hopAdvanced · Other / check instructions

Browse more

Questions people ask

What muscles does the Step Mill work?

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

What equipment do I need for the Step Mill?

Cardio machine.

Is the Step Mill 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 Stationary cycling.

What is an easier alternative to the Step Mill?

Try the Stationary cycling. It works similar muscles at a lower grade.

How do I make the Step Mill harder?

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