# Stair Climber

> Climbing a revolving staircase for low-impact cardio that works your glutes, quads and hamstrings, with your core holding you upright.

Page: https://fitnessie.app/exercises/stair-climber/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/stair-climber/9209a3d241142e4a.mp4

## How to do it

1. Step onto the machine and start at a low level for a few minutes to warm up.
2. Stand tall with your core braced and your whole foot on each step.
3. Climb with steady steps in rhythm with the machine, pushing through the step.
4. Let your arms swing naturally as on stairs, or rest your hands lightly on the rails for balance.
5. Raise the level gradually, and drop it if your form slips.

## Key cues

- Stand tall, core braced
- Stand tall without leaning on the rails
- Whole foot on the step
- Steady steps, in rhythm
- Push through the step

## Common mistakes

- Leaning or hanging on the rails
- Slouching or folding forward as you tire
- Pushing the level past where you can hold your form

## Muscles worked

- Primary: Glutes, quads and hamstrings
- Secondary: Abs, obliques and lower back

## Equipment

Stair climber machine.

## References

- [Garage Gym Reviews: Beginner StairMaster Workout](https://www.garagegymreviews.com/beginner-stairmaster-workout)
- [BarBend: StairMaster Workout](https://barbend.com/stairmaster-workout/)