Stairmaster
The Stairmaster primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires machine and is best suited to intermediate lifters.
Intermediate level · Equipment: Machine
Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings
How to perform Stairmaster
- Step 1. 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.
- Step 2. 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.
- Step 3. 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.
Frequently asked questions
What is the proper posture for using the Stairmaster?
Maintain an upright torso and avoid leaning heavily on the handrails. Keeping your weight centered over your feet ensures the legs perform the work and improves core engagement.
Which muscles are primarily targeted during this exercise?
The Stairmaster primarily targets the quadriceps through repetitive knee extension. It also involves the glutes and calves to a lesser degree as you drive each step downward.
What are common mistakes to avoid on the Stairmaster?
Avoid taking shallow steps or hanging onto the side rails for support, which reduces caloric expenditure. Ensure your entire foot lands on the step to prevent excessive strain on the calves.
How should a beginner start using the Stairmaster?
Beginners should start with short sessions of 5 to 10 minutes at a low intensity. Focus on maintaining a steady rhythm and consistent form before increasing the speed or duration.
How often should I include the Stairmaster in my routine?
For general conditioning, 2 to 3 sessions per week of 20 to 30 minutes is effective. It can be used as a steady-state cardio tool or for high-intensity interval training depending on your goals.
Sample sets & reps for Stairmaster
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Backward Drag — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
See all Quadriceps exercises →
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