# Stair Climber: how to do it

- Main muscles: cardio, glutes
- Also works: quads, calves
- Equipment: cardio machine
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/stair_climber/8aa613530a/side-m-720.mp4

## Steps

1. Step onto the bottom step with the machine stopped and rest your hands on the rails.
2. Start the machine at a slow level.
3. Stand tall and place your whole foot on each step, pushing up through your heel.
4. Keep your hands light on the rails and a steady rhythm.

## Cues

- Stand tall, hands light.
- Push through your heel.
- Knees in line with your toes.

## Common mistakes

- Leaning on the rails: slow the machine down so your legs do the work.
- Climbing on your toes: put your whole foot on each step.
- Hunching forward: lift your chest and look ahead.

## The version in our demo

Steady climbing on a revolving-stair stepmill, one step at a time, standing upright with the hands resting lightly on the side rails for balance only. ACE gives this as the base form; hands-free climbing is the advanced option, and skipping steps is a later drill.

## Starting position

Set-up: step onto the bottom step with the machine stopped and both hands on the rails. Start at a low level (about 50–60 steps a minute) and raise it only once climbing is smooth. Never face backwards. Body: standing tall on one step, feet hip width apart, whole feet on the step. Chest up, shoulders relaxed, eyes forward. Hands rest on the side rails with soft elbows and no weight on them.

## The movement

Lift one foot and place the whole foot, heel included, on the next step up; push through that heel to straighten the leg and lift the body, while the other foot rides down with the stair and then lifts to the next step. Hip, knee and ankle stay in one line, the knee pointing over the toes. The torso stays upright with at most a slight lean from the hips; the hands only rest on the rails.

## Breathing

Steady, rhythmic breathing; moderate effort, able to talk in short sentences.

## Form in numbers

- Torso 0–10° forward of vertical; never hunched over the rails.
- Heels on the step at every landing; push off from the whole foot.
- Elbows soft, hands lightly on the rails at about hip height; shoulders level.

## Sources

1. [ACE, "Try This Fat-Blasting Step Mill Interval Workout"](https://acefitness.org/education-and-resources/lifestyle/blog/4829/try-this-fat-blasting-step-mill-interval-workout)
2. [Cleveland Clinic, "How To Use Stair-Climbers To Step Up Your Fitness"](https://health.clevelandclinic.org/stairmaster-benefits-and-workouts)

Source: https://trainaq.com/exercises/stair-climber