Stairmaster
The Stairmaster targets the Quadriceps and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to Stairmaster
- 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.
- 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.
- 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
Similar Exercises
Frequently Asked Questions
What muscles does the Stairmaster work?
The Stairmaster primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, which assist during the movement.
Is the Stairmaster good for beginners?
The Stairmaster is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Stairmaster?
You need machine to perform the Stairmaster. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.