Stair Stepper

How to do it

1. Step onto the pedals, hold the rails lightly for balance, and start at a slow pace.
2. Stand tall with the hips under the shoulders and the whole foot on each pedal.
3. Press each pedal down through the heel, letting it travel most of its range without hitting the bottom.
4. Let the other pedal rise under the other foot, and step onto it as it comes up.
5. Keep the steps deep and even rather than short and fast.
6. Bring the pace down gradually before stepping off.

Common mistakes

• Leaning on the rails. Most of the effort disappears into the arms; the hands rest on the rails and the legs carry the weight.
• Taking short, shallow steps. A step that only dips a few inches is not a stair; let each pedal travel most of its depth.
• Bending forward at the hips. The chest stays up and the body upright; a forward lean loads the lower back and shortens the step.
• Bottoming out the pedals. Landing on the stop at the bottom jars the knee; the pedal is reversed before it hits.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings