Quads
Stair Climber
The Stair Climber is a cardio exercise on a machine for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 16% and quads (vastus medialis) 12%.
Also known as: traploper, trappenloper
How to do it
- Step onto the bottom stair holding the side rails and start the machine at a slow speed.
- Let go of the rails or rest the fingertips on them lightly.
- Place the whole foot on each step and push through the heel to stand up onto it.
- Keep the torso upright with a slight forward lean from the hips.
- Climb for the planned time at a steady pace, then slow down before stepping off.
Tips
- Choose a speed at which you can climb without holding on.
- Drive through the heel of the leading foot to work the glutes more.
Common mistakes
- Hanging on the rails with locked arms.
- Stepping only on the toes.
- Hunching over the console.
Muscles worked by the Stair Climber
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Repeated stepping up: glute max and quads extend the hip and knee, the calves push through the toes.
Stair Climber alternatives
Same equipment
Similar exercises
Frequently asked questions
What muscles does the Stair Climber work?
Mainly the gluteus maximus and quads (vastus lateralis). The quads (vastus medialis), calves (gastrocnemius) and quads (rectus femoris) assist.
Is the Stair Climber good for beginners?
Yes. The Stair Climber is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Stair Climber?
For example the Stepper. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.