Stairmaster

How to do the 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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings
Equipment	machine
Difficulty	intermediate

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Trail Running/Walking Bodyweight Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight

Easier than the Stairmaster

Same movement pattern, lower entry difficulty — work up from here.

Bicycling beginner · Other Equipment Bicycling, Stationary beginner · Machine Recumbent Bike beginner · Machine

Harder than the Stairmaster

Lying Prone Quadriceps expert · Bodyweight

Common questions

What muscles does the Stairmaster work?

The Stairmaster primarily works the quads, with the calves, glutes, and hamstrings as secondary movers. Bicycling, Bicycling, Stationary, and Elliptical Trainer train the same muscle, across 9 equipment types.

What equipment do you need for the Stairmaster?

A Machine. Without a machine, Trail Running/Walking, Alternate Leg Diagonal Bound, and Bench Jump train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Stairmaster suitable for beginners?

It is rated intermediate. Start with Bicycling, Bicycling, Stationary, and Recumbent Bike and work up.

Similar exercises

Bicycling Other Equipment Bicycling, Stationary Machine Elliptical Trainer Machine Recumbent Bike Machine Rowing, Stationary Machine Running, Treadmill Machine