Stairmaster
An intermediate cardio exercise that works the quads, using a machine.
Starting position
End position
How to Do Stairmaster
- To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
- Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
- Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.
Muscles Worked
Alternatives to Stairmaster
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Skating
An intermediate cardio exercise that works the quads.
-
2
Rope Jumping
An intermediate cardio exercise that works the quads.
-
3
Elliptical Trainer
An intermediate cardio exercise that works the quads, using a machine.
-
4
Rowing, Stationary
An intermediate cardio exercise that works the quads, using a machine.
-
5
Step Mill
An intermediate cardio exercise that works the quads, using a machine.
-
6
Bicycling
A beginner cardio exercise that works the quads.
-
7
Trail Running/Walking
A beginner cardio exercise that works the quads.
-
8
Bicycling, Stationary
A beginner cardio exercise that works the quads, using a machine.
-
9
Recumbent Bike
A beginner cardio exercise that works the quads, using a machine.
-
10
Running, Treadmill
A beginner cardio exercise that works the quads, using a machine.
Frequently Asked Questions
What muscles do stairmaster work?
Stairmaster primarily works the quads. The calves, glutes and hamstrings assist as secondary muscles.
What equipment do I need for stairmaster?
Stairmaster uses machines.
Stairmaster: is it suitable for beginners?
Stairmaster is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of stairmaster?
Skating, Rope Jumping, Elliptical Trainer train the same primary muscles and are listed with 7 more alternatives above.
How do I log stairmaster in Fitnit?
As a duration. Fitnit logs the session length and counts it toward your weekly activity alongside your strength work.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Stairmaster with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.