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Last updated February 8, 2026
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cardio
Stepper (Machine)
Stand upright without leaning heavily on the rails. Press the pedals down using your heels to engage your glutes, not just your calves.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadscalves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Alternate
Posture
Standing
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Approach the stepper machine and adjust the height of the pedals if necessary.
- Stand in front of the machine with your feet hip-width apart and your body facing forward.
- Step 2Adjust the Machine
- Sit down on the machine and adjust the seat height so that your knees are slightly bent when the pedals are at their lowest position.
- Ensure that the foot pedals are secure and that you can comfortably reach them.
- Step 3Position Your Feet
- Place your feet flat on the pedals, ensuring your heels are on the platform and your toes are pointed forward.
- Keep your feet shoulder-width apart for stability.
- Step 4Engage Your Core
- Sit up straight with your back against the seat and engage your core muscles.
- Keep your shoulders relaxed and down, away from your ears.
- Step 5Start Stepping
- Begin stepping by pushing down with one foot while lifting the other foot up.
- Maintain a steady rhythm, alternating your feet as if you are climbing stairs.
- Step 6Maintain Proper Form
- Keep your knees aligned with your toes and avoid letting them cave inward.
- Ensure your back remains straight and avoid leaning too far forward or backward.
- Step 7Monitor Your Intensity
- Adjust the resistance level on the machine to match your fitness level and goals.
- Aim for a moderate intensity where you can still hold a conversation but feel challenged.
- Step 8Cool Down
- Gradually reduce your stepping pace for the last few minutes to cool down.
- After finishing, carefully step off the machine and stretch your legs.