← Back to library
Last updated March 2, 2026
Media unavailable
cardioQuadricepsCalvesglutes
Stair Machine (Floors)
Climb on the stair machine at a steady pace, tracking total floors climbed. A low-impact cardio option that builds leg endurance.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadsglutes (max)calveshamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Alternate
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Step onto the stair machine and grip the handrails for balance.
- Select your target speed, resistance level, or program.
- Step 2Starting Position
- Stand upright with your weight centered over the pedals.
- Keep a light grip on the rails without leaning forward.
- Engage your core for posture support.
- Step 3Execution
- Step at a steady, controlled pace, pressing through each foot.
- Avoid gripping the rails tightly or leaning your body weight on them.
- Keep your torso upright and eyes forward.
- Continue for the desired time or floor count.