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Stair Climb
Ascending stairs against gravity that targets glutes, quads, and calves to build lower body strength and cardiovascular endurance; performed on machines or real stairs for conditioning.
About Exercise
Equipment
Stair Climber Machine, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Hip Flexors, Abs, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Quads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
7/10Semitendinosus, Semimembranosus
Calves
6/10Gastrocnemius, Soleus
Hip Flexors
5/10Iliopsoas
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • For interval training
How to Perform
Stand at the base of stairs or on the stair climber machine with feet shoulder-width apart, core engaged, and arms ready to swing naturally.
- Step up with one foot, placing full foot on the step.
- Drive through heel to lift body using glutes and quads.
- Bring trailing foot up to meet or next step, maintaining rhythm.
- Swing arms forward and back for balance and momentum.
- Control descent by bending knees to absorb impact.
- Keep posture upright with slight forward lean from hips.
Coaching Tips
Form Cues
- Push through heels
- Core tight
- Eyes forward
- Arms swing naturally
- Full foot contact
- Controlled pace
Breathing
Inhale as you step up, exhale as you push off and extend; maintain steady rhythm to fuel muscles.
Tempo
1-0-1
Range of Motion
Full foot placement from heel to toe on each step, knees bending to at least 90 degrees, hips extending fully at top.
Safety
Safety Notes
- Warm up with light walking
- Use handrails if needed for balance
- Wear supportive shoes
- Avoid if acute knee or ankle pain
- Hydrate regularly
- Consult doctor for heart conditions
Spotting
Not required; use machine safeties or handrails for self-support if balance is an issue.
Common Mistakes
- Leaning too far forward
- Heels hanging off steps
- Slouching posture
- Rushing without control
- Gripping railings too tightly
- Neglecting descent control
When to Avoid
- Acute knee injuries
- Severe balance issues
- Heart conditions without clearance
- Recent ankle sprains
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
- Knee extension mobility
Build Up First
- Basic cardiovascular fitness
- Proper walking gait
- Balance on uneven surfaces
Also known as
Stair Climbing, Step Climbing, StairMaster Workout
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