Stair Master
The stair machine is a rotating set of steps that you climb on the spot, so you work against your own bodyweight for as long as you keep stepping. It trains your quadriceps, hamstrings, glutes and calves together rather than in isolation, and you can work in timed sets or one steady block. It suits beginners and experienced gym-goers who want a lower-body workout that is easy to scale.
Muscles worked
The Stair Master mainly works your quadriceps, hamstrings, glutes and calves.
Setting up
- Step onto the machine holding the side rails, and start on the lowest level for a minute or two to get the feel of the rhythm. You can increase the level once it feels comfortable.
- Stand tall with your whole foot flat on each step, your heels on the step and your toes pointing forward. Your feet should sit in the middle of the step, not hanging over the edge.
- Rest your hands lightly on the rails for balance only. Your shoulders should be relaxed and your chest up, with your eyes looking ahead rather than down at your feet.
- Wear flat, supportive trainers with a good grip, and keep a drink within reach.
How to do the Stair Master
- Start the machine at a slow pace and take your first few steps, pressing through the whole foot on the step below you.
- As each leg steps down, push through your heel and the middle of your foot, feeling your thigh and glute drive the step down.
- Let your other leg rise naturally, without hurrying it, so that you use a smooth, even rhythm. The steps should not bounce.
- Keep your hips under your shoulders and your chest tall, so your body stays upright as you climb.
- After a minute or two, raise the level or speed gradually until you are working hard but can still keep your steps controlled.
- Finish by dropping the level for a couple of minutes to bring your breathing down before stepping off carefully.
Form tips
- Press through your heel on every step. You should feel your glutes and thighs working, not just your calves.
- Hold the rails lightly with your fingertips. If you are gripping hard or taking your weight through your arms, the level is too high.
- Use a full step, so your foot goes all the way down on each stair. Short, shallow steps cut down the work for your glutes and hamstrings.
- Keep your knees pointing in the same direction as your toes, and do not let them collapse inwards as you tire.
- Build up slowly. Add time or level in small steps over several sessions rather than all at once.
Common mistakes
Leaning on the rails
Resting your body weight on your arms takes the work away from your legs. Lower the level until you can hold the rails with a light touch and stand tall.
Climbing on your toes
Staying on the balls of your feet overloads your calves and cuts down on glute and hamstring work. Keep your heel on the step and press through the whole foot.
Bouncing through tiny, fast steps
Rapid, shallow steps are less controlled and put less demand on your legs. Slow down slightly, use the full depth of each step and keep the movement smooth.
Hunching forward
Leaning over the console makes it harder to push through your legs. Lift your chest, relax your shoulders and look ahead.
How long and how hard
| Build strength | 6-8 rounds of 30 seconds at a hard but controlled level, with 90 seconds easy stepping between rounds. Do this 1-2 times a week, after a 5-minute warm-up. |
|---|---|
| Build muscle | 3-4 sets of 1-2 minutes at a challenging level using full, slow steps, with 60-90 seconds rest between sets. Do this 2 times a week. |
| Fat loss and general fitness | 20-30 minutes at a steady, moderate pace where you can still talk in short sentences. Do this 2-3 times a week, building up gradually. |
Stair Master alternatives
Machine taken, or want some variety? These work the same main muscles.
Stair Master FAQs
Is the stair machine good for glutes?
Yes, it works your glutes along with your quadriceps, hamstrings and calves. You will feel your glutes more if you use full steps, keep your heels down and stand tall rather than leaning on the rails.
How long should a beginner use the stair machine?
Start with 5-10 minutes at a low level and stop while you still feel in control. Add a few minutes each week as it gets easier. If anything hurts, stop and get it checked.
Should I hold on to the handrails on the stair machine?
Use the rails lightly for balance only. If you need to grip them tightly or lean on them, turn the level down. Holding on hard reduces the work your legs do and can make your posture worse.
Track your Stair Master progress
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