Stair Mill
The stair mill is a cardio machine with a revolving staircase that keeps moving, so you climb continuously for as long as you like. It works mainly your quads and glutes, with your hamstrings and calves helping, and it gets your breathing up quickly. It suits beginners who start slowly, and it's also a good option for experienced gym-goers who want a tough, lower-impact alternative to running.
Muscles worked
The Stair Mill mainly works your quadriceps and glutes, with your hamstrings and calves helping.
Setting up
- Wear supportive trainers with a flat, grippy sole, and tie them securely so your feet don't slide around on the steps.
- Check where the stop button and any safety clip are before you start. If there is a clip, attach it to your clothing.
- Step onto the machine while it's stopped or on its slowest setting, holding the rails. Stand tall, facing forward, with your whole foot on a step.
- Pick an easy starting speed. You should be able to climb comfortably for the first couple of minutes before you increase it.
How to do the Stair Mill
- Start the machine at a slow pace and take your first few steps with your hands lightly on the rails, getting used to the rhythm.
- Stand tall with your chest up, your head level and your hips roughly above your feet. A slight lean forward from the ankles is fine, but don't fold at the waist.
- Place your whole foot on each step, heel included, and press down through the middle of your foot and your heel to climb.
- Squeeze your glutes as you push up and let your other leg step through naturally, so the effort stays smooth and even from side to side.
- Once you're settled, build up to your target speed in small steps, keeping your steps full and your breathing steady.
- To finish, slow the machine down for a minute or two, then stop it completely and hold the rails as you step off.
Form tips
- Rest your fingertips or the lightest touch of your hands on the rails for balance. Your legs should carry your bodyweight, not your arms.
- Keep your heels down on the steps. If your heels lift and you climb on your toes, your calves take over and your glutes and quads do less.
- Think about pushing the step away beneath you, and squeeze your glutes at the top of each step.
- Take full steps rather than tiny, shuffling ones. Use a pace you can control, not the fastest you can survive.
- Look ahead at eye level, not down at your feet, and keep your shoulders relaxed and away from your ears.
Common mistakes
Death-gripping the handrails
Leaning on the rails takes the work away from your legs and pulls your posture forward. Let go of the tight grip and rest your fingertips on the rails for balance only. If you can't do that, drop the speed until you can.
Leaning forward onto the console
Folding over the front of the machine strains your lower back and shortens your stride. Stand tall with your chest up and hips under your shoulders, and slow down if you can't hold that position.
Climbing on your toes
Staying up on the balls of your feet overworks your calves and cuts down the glute work. Place your whole foot on the step and press through the middle of the foot and the heel.
Going too fast, too soon
A pace you can't keep up leads to short, choppy steps and a loss of balance. Start at a speed where you can talk in short sentences, and increase it gradually.
How long and how hard
| Fat loss | 20-30 minutes at a steady, moderate pace where you can still speak in short sentences, 2-3 times a week. Build up your time gradually before you increase the speed. |
|---|---|
| General fitness | 10-20 minutes of intervals: 1 minute at a hard but controlled pace, then 2 minutes at an easy pace. Stop if your form falls apart, and keep the easy pace truly easy. |
| Warm-up | 5 minutes at an easy pace, where you could chat comfortably. This works well before a leg session or any lower-body training. |
Stair Mill alternatives
Machine taken, or want some variety? These work the same main muscles.
Stair Mill FAQs
Can I hold the handrails on a stair mill?
Yes, but only lightly, for balance. Resting your fingertips on the rails is fine. Gripping tightly or leaning your weight on them makes the session easier but takes the work away from your legs, so reduce the speed if you can't stay light.
How long should a beginner use the stair mill?
Start with 5-10 minutes at an easy pace and see how your legs feel. Add a few minutes each week as it gets comfortable. It's much better to finish feeling you could have done a bit more than to push too hard on your first go.
Is the stair mill good for glutes?
It works your glutes along with your quads, particularly if you use full steps, keep your heels down and squeeze at the top of each step. Staying upright and not leaning on the rails helps keep the effort in your legs. If something hurts, stop and get it checked.
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