Step Mill

How to do it

1. Step onto the rotating staircase at a slow speed, holding the rails lightly to get your balance.
2. Stand tall and climb with the whole foot on each step, driving through the heel.
3. Keep the hips under the shoulders and the eyes forward rather than on the steps.
4. Let the arms swing naturally, or rest the hands lightly on the rails for balance only.
5. Take every step rather than skipping steps, unless you want a longer stride deliberately.
6. Slow the machine down before stepping off.

Common mistakes

• Hanging off the rails. Leaning the weight through the arms is the commonest way to make the machine easier and the only way to make it pointless.
• Climbing on the toes. The heel comes down on each step so the glutes and thighs do the lifting, not the calves.
• Watching the feet. Looking down rounds the back and drifts you towards the bottom; eyes stay forward.
• Setting a speed you can only hold by leaning. The pace is one you can climb upright; if the rails become necessary, it is too fast.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings