Exercise · Form & cues
Stair Climber (StairMaster) — form guide
Glutes · Quads · Calves · Cardiovascular System. Equipment: StairMaster. Difficulty: Beginner–Intermediate.
TEMPO
20–40 min @ moderate pace
Don't lean on the rails — that cuts calorie burn 40%+. Treat it like real stairs.
Cues
- Stand tall, light hand contact only
- Full step — heel to top of step
- Steady breathing pace
Common mistakes
- Death-gripping the rails
- Tiny rapid steps instead of full steps
Injury notes
Knee-friendly when form is good. Easy on the spine.
Progression
Start 15 min. Add 5 min/week.