Stair climber
Steady climbing on a moving staircase in your chosen heart-rate zone.
How to do it
- Step onto the machine, hold the rails only for balance, and pick a comfortable speed.
- Keep your torso upright, shoulders down and eyes forward.
- Place your whole foot on each step so the heel does not hang in the air.
- Step smoothly, without jerking or skipping steps, at an even cadence.
- Breathe rhythmically and keep your pulse in the target zone, adjusting the speed as needed.
- At the end, slow down for 2–3 minutes before stepping off.
Key technique cue
Stand tall and avoid leaning into the handrails.
Common mistakes
- ✕ Leaning your full weight on the rails
- ✕ Folding forward with a rounded back
- ✕ Climbing on the toes with the heels lifted
- ✕ Going too fast with short, incomplete steps
Benefits
- ✓ Builds cardiovascular endurance
- ✓ Works the glutes, thighs and calves
- ✓ Gives a cardio workout with moderate impact on the joints
About the exercise
The stair climber is a machine with rotating steps that lets you climb continuously. It works the glutes, quads and calves and builds endurance. It suits long, steady work in a heart-rate zone, including as a lower-impact alternative to running.
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