What Muscles Does the StairMaster Work?

The StairMaster simulates flight after flight of stairs.

The StairMaster is one of the most intense cardio machines in the gym. It doesn't take long to get a good workout on the StairMaster, which uses several sets of leg muscles and improves cardiovascular fitness as well.

Function

The StairMaster simulates the process of climbing stairs. Stair-climbing takes a lot of energy, even when you're going up only one flight of stairs. Rarely do people walk up, let alone run, more than a few flights at a time. This is where the StairMaster comes in. It tracks the mileage, flights of stairs walked and steps per minute. In some cases, it even counts calories burned.

Significance

The StairMaster is a relatively safe way for people with knee injuries to work out. It is often ill advised for these people to run on a treadmill because of the pounding that joints take during walking and running. The StairMaster is low-impact, so it doesn't pound the joints.

Time Frame

Compared with other cardio machines, the StairMaster gives you a "burn" quickly. In just 20 minutes, you can get good results, making the StairMaster an appropriate choice if you want to get a cardiovascular workout in as little time as possible.

Effects

In addition to working the cardiovascular system, the StairMaster tones leg muscles. The main muscles it works are the quads, glutes, calves, hamstrings, anterior tibialis (down the front of the shin) and, to a certain extent, abdominals.

Warning

Start out slow when you first try the StairMaster, and gradually increase the intensity of the workout. Stop if you're becoming fatigued; tripping on a step can cause skinned shins and knees, and because the StairMaster is taller than other cardio machines, you can have a harder fall.

Expert Insight

A couple of tricks that can enhance your workouts once you've mastered the basic StairMaster exercise. One of them is side-stepping, which is performed by turning sideways and crossing one foot over the other up the steps. In this action, the feet are parallel with the steps instead of perpendicular. You can incorporate this into a circuit, stepping forward for one minute, then stepping sideways for one minute on each side. Side-stepping hits the outside of the hips as well as the abductors and the adductors, which are the muscles on the inside and outside of the thighs.

When you're walking on the StairMaster, it's important to hold on to the handrail for support, especially when you're side-stepping. Don't lean on the handrails, though; leaning on them takes a lot of work away from the legs and detracts from getting a good workout.