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Quadriceps · Machine

Stair Machine (Steps)

A compound movement that trains your quadriceps, done with a machine. Your glutes, hamstrings and calves help out.

EquipmentMachine
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Stair Machine (Steps) muscles worked, front viewStair Machine (Steps) muscles worked, back view
QuadricepsPrimaryGlutes · Hamstrings · Calves · AbsSecondary

How to do it

  1. Step onto the machine, ensuring you have a firm footing on the pedals.
  2. Select your desired program or manually set your speed. If holding the handrails, do so lightly, allowing your legs to do the work.
  3. Begin stepping, pushing down with your feet as if climbing stairs. Maintain an upright posture, keeping your core engaged and avoiding leaning heavily on the handrails.
  4. Continue stepping at a steady pace, adjusting the speed as necessary to maintain your target intensity.
  5. To finish, slowly decrease the speed until the machine stops, then carefully step off.

More quadriceps exercises

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Log Stair Machine (Steps) and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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The AI writes the plan. The engine keeps coaching every session after that — free.