Stair Climber

A cardio machine movement that climbs a revolving staircase step after step, loading the glutes and quads continuously with no landing impact.

How to do it

1. Step onto the bottom stair with the machine at its slowest setting and take the rails lightly for balance.
2. Climb one step at a time, placing the whole foot on each stair rather than just the toes.
3. Stand upright with your chest open and your hips under your shoulders instead of hunching over the console.
4. Push the step down through the heel of the front foot, letting the glute of that leg do the work.
5. Set the pace so you can hold your posture, and keep climbing for the desired time or number of floors.

Tips

• Do not lean on the rails or hook your forearms over them — supporting your weight there takes the load off the legs and the readout stops meaning anything.
• Full foot on the step, heel included. Climbing on the toes shifts the whole session into the calves and burns them out early.
• Take one step at a time before you try skipping steps; deliberate, upright climbing beats a fast shuffle at the bottom of the staircase.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Calves (gastrocnemius), Glutes (medius), Hamstrings, Calves (soleus)