Stair Climber
Relentless steady-state work that loads glutes and quads without impact.
Choose an effort level
Moderate
Steady climbing, breathing raised.
Hard
Fast pace, one step at a time.
Machine
Stair treadmill ergometer at working pace.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Stand tall and take full steps rather than shuffling on the toes.
- Rest hands lightly on the rails for balance only.
- Drive through the whole foot to bring the glutes in.
- Keep the same cadence rather than surging and coasting.
Common mistakes
- Leaning hard on the handles, which removes most of the work.
- Tiny half-steps at a high speed setting.
- Hunching over the console.
A starter session
20 minutes at a pace you can hold without gripping the rails.
Who it may suit
Low impact, high perceived effort. Excellent when you want glute and quad work without pounding.