Stairmaster
Stairmaster is a cardiovascular conditioning - alternating stepper exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Cardiovascular conditioning - alternating stepper
Exercise technique
- Mount
Use the fixed handles for balance and step onto both pedals.
- Start
Select a low resistance or speed setting.
- Posture
Keep your torso upright and your knees slightly bent.
- Step
Push one pedal downward while raising the other leg under control.
- Limit
Reverse direction without striking the lower mechanical stop with the pedals.
- Rhythm
Use short, even alternating steps, holding the handles only for balance.
- Finish
Reduce your pace and dismount once the pedals stop.
Key technique points
- Keep the pedals moving alternately.
- Do not hit the lower stop.
- Keep your soles on the pedals.
- Do not hang your body weight on the handles.
- Keep your knees aligned with your feet.
- Adjust resistance to your rhythm.
Common mistakes
Bottoming out the pedals
Do not hit the mechanical limit with every step.
Staying on tiptoes
Do not narrow your foot support.
Collapsing onto the arms
Do not lean on the handles enough to reduce leg work.
Swinging the hips
Take care not to tip your torso sideways with every push.
Uneven steps
Do not consistently press one pedal deeper than the other.
Dismounting while moving
Do not remove a foot before the pedal motion has stopped.
Frequently asked questions
Stairmaster: why is “Bottoming out the pedals” a mistake?
Do not hit the mechanical limit with every step.
Stairmaster: why is “Staying on tiptoes” a mistake?
Do not narrow your foot support.
Stairmaster: why is “Collapsing onto the arms” a mistake?
Do not lean on the handles enough to reduce leg work.
Stairmaster: why is “Swinging the hips” a mistake?
Take care not to tip your torso sideways with every push.
Stairmaster: why is “Uneven steps” a mistake?
Do not consistently press one pedal deeper than the other.
Stairmaster: why is “Dismounting while moving” a mistake?
Do not remove a foot before the pedal motion has stopped.
What should I focus on when doing Stairmaster?
Keep the pedals moving alternately. Do not hit the lower stop. Keep your soles on the pedals. Do not hang your body weight on the handles. Keep your knees aligned with your feet. Adjust resistance to your rhythm.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.