Skip to main content

Hominin · exercise

Stairmaster

Stairmaster is a intermediate cardio exercise using machine. It works the quadriceps, with help from the calves, glutes and hamstrings.

intermediatemachinecardio

Main muscles
quadriceps
Also works
calves, glutes, hamstrings

How to do it

  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.

Watch a form tutorial on YouTube · Search Hominin for it

Similar exercises

General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).

Stairmaster: muscles worked and how to do it | Hominin