Stair Machine (Floors)
Complete guide to Stair Machine (Floors). Learn proper form, technique, and execution. Targets Quads, Glutes. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Stair Machine (Floors)
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 number of floors, then gradually reduce speed.
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 |