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Last updated February 8, 2026
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cardio
Walking On Stepmill
Climb continuously. Do not lean your weight on the handrails; this reduces the calorie burn. Stand tall and drive through your legs.
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)
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 stepmill and stand upright with your feet hip-width apart.
- Ensure that the stepmill is turned on and set to a comfortable speed.
- Step 2Position Your Feet
- Place one foot on the first step of the stepmill, ensuring your entire foot is on the step.
- Keep your other foot close to the stepmill, ready to step on.
- Step 3Start Walking
- Step onto the stepmill with your other foot, maintaining a steady pace.
- Keep your feet flat and avoid dragging your heels.
- Step 4Maintain Good Posture
- Stand tall with your back straight and shoulders relaxed.
- Engage your core and look straight ahead while walking.
- Step 5Use Your Arms
- Swing your arms naturally at your sides to help maintain balance.
- Avoid holding onto the handrails unless necessary for stability.
- Step 6Adjust Intensity
- If comfortable, increase the speed or resistance to challenge yourself.
- Listen to your body and adjust as needed to maintain a steady pace.
- Step 7Finish the Exercise
- When ready to stop, gradually slow down your pace before stepping off.
- Ensure you have stable footing before fully stepping off the machine.