Stair Climber
Stair Climber is a cardiovascular conditioning – stair climbing exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Hamstrings, Gastrocnemius
- Exercise type
- Cardiovascular conditioning – stair climbing
Exercise technique
- Prepare
Check that the machine has stopped and use the fixed handles for support as you get on.
- Start
Begin stepping at the lowest speed.
- Foot placement
Place as much of each sole as possible on the step.
- Climb
Use your hips and front thighs to extend your leg on the step.
- Torso
Keep your chest open and touch the handles lightly only for balance.
- Rhythm
Maintain a steady right-left rhythm without missing steps.
- Finish
Reduce the speed, stop the machine and use the handles as you step off.
Key technique points
- Place your heel on the step too.
- Do not support your body weight through your arms.
- Keep your knees pointing with your toes.
- Choose a speed that permits good foot placement.
- Do not fold at the waist toward the console.
- Do not get off before the machine has stopped.
Common mistakes
Hanging on the handles
Do not transfer your weight to your arms and unload your legs.
Stepping only on the toes
Do not place just your toes on the edge of a step.
Missing steps
Do not increase speed beyond what allows controlled foot placement.
Swaying the torso
Avoid large side-to-side hip shifts with every step.
Bringing the knees inward
Do not let your knees move out of line with your feet as you climb.
Stopping abruptly
Do not suddenly leave the machine while still stepping unless an emergency requires it.
Frequently asked questions
Stair Climber: why is “Hanging on the handles” a mistake?
Do not transfer your weight to your arms and unload your legs.
Stair Climber: why is “Stepping only on the toes” a mistake?
Do not place just your toes on the edge of a step.
Stair Climber: why is “Missing steps” a mistake?
Do not increase speed beyond what allows controlled foot placement.
Stair Climber: why is “Swaying the torso” a mistake?
Avoid large side-to-side hip shifts with every step.
Stair Climber: why is “Bringing the knees inward” a mistake?
Do not let your knees move out of line with your feet as you climb.
Stair Climber: why is “Stopping abruptly” a mistake?
Do not suddenly leave the machine while still stepping unless an emergency requires it.
What should I focus on when doing Stair Climber?
Place your heel on the step too. Do not support your body weight through your arms. Keep your knees pointing with your toes. Choose a speed that permits good foot placement. Do not fold at the waist toward the console. Do not get off before the machine has stopped.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.