Stair Machine
Complete guide to Stair Machine. Learn proper form, technique, and execution. Targets Quads, Glutes. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Stair Machine
Step onto the stair machine and grip the handles lightly for balance.
Engage your abs, stand tall, and begin stepping at a comfortable pace.
Drive through your full foot with each step and avoid leaning heavily on the handles.
Breathe steadily throughout and maintain an upright posture.
Continue for the desired duration.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |