Are you looking to build your lower body muscles? Skip other cardio machines and opt for a stair stepper. It’s more effective because it has a wider range of motion. Furthermore, it forces you to support your whole body weight on one leg.
But does a stair stepper build muscle? A stair stepper does not build muscle because it’s considered a cardiovascular machine. To build muscle (hypertrophy) you need to perform resistance training which consists of dumbbells, barbells and weight machines. Cardiovascular machines improve muscular endurance and not size.
Let’s see the effects of using a stair stepper on various muscles in your body:
Does a Stair Stepper Build Glutes
The stair stepper does not build the glutes, but it will sculpt and tone them through repetitive use. The Gluteus Maximus is a muscle commonly known as the glutes on the back of the hip. This muscle acts on the hip joint, which rotates, extends, adducts, and abducts the leg. You wouldn’t climb stairs or walk on level ground without this muscle.
It’s the biggest muscle in the body and it belongs to the gluteal muscle group commonly known as the buttocks. Muscles that make up the gluteal group are:
- Gluteus Maximus
- Gluteus Minimus
- Gluteus Medius
Your backside has tendons and ligaments that make up the posterior chain of muscles. Most people ignore working on the posterior muscles since they can’t see them. You’re more likely to spend time sitting on it than training.
Fortunately, a stair stepper makes training the glute easier than climbing real stairs in an apartment building. This muscle is the primary extensor that lifts your body when pressing downwards on one leg while exercising on a stair stepper machine.
The muscle attaches to the back, thigh bone, and upper femur. Leaning further on, the stepper targets the glutes just like if you set a higher setting. Using a stair stepper is easier and more convenient since you can put one wherever you want.
Does a Stair Stepper Build Quads?
The stair stepper does not build muscles in the quads, but it will sculpt and tone them through repetitive use. The quadriceps or quads are four muscles, including the Vastus Lateralis, the Rectus Femoris, the Vastus Medialis, and the Vastus Intermedius spanning in front of your thighs and opposite the hamstrings. These muscles work in opposite motion to allow knee extension. The Rectus Femoris flexes the hip joint.
Using a stair stepper makes the quads contract powerfully, extending the knee wherever you press your foot down on the machine. The Rectus Femoris lifts the upper leg when exercising with other hip flexors.
A stair stepper trains the powerful quad muscles. Setting the machine higher makes you use more force to step down, leading to better results.
Does a Stair Climber Build Calves?
The stair stepper does not build the calves, but it will sculpt and tone them through repetitive use. Using this machine is a good idea for these muscles since they are usually neglected during training. Placing your weight on the balls of your feet and staying upright allows focusing on the calves.
The calves are made up of the larger gastrocnemius made up of lateral and medial muscles and the soleus below. A stepper works on nearly all lower body muscles. This makes it the ideal cardio for weight loss and building lean muscles.
Does the Stair Stepper Build the Hamstrings?
The stair stepper does not build the hamstrings, but it will sculpt and tone them through repetitive use. The hamstrings are a set of muscles running up the back of your thighs. These powerful muscles are essential to the posterior chain, lower body strength, and general mobility. The hamstring muscles include:
- Biceps Femoris
Strong and healthy hamstrings give athletes, runners, and other sportspeople acceleration, power, and drive. Everyone needs these muscles to get around daily and remain quick on their feet. Training on a stair stepper trains the hamstrings at intensity beyond normal walking.
Does a Stair Stepper Work on Hip Flexors?
Hip flexors are for flexing the hips and bringing the knee closer to the chest. They also extend the legs. Sitting for a long time or prolonged inactivity makes the flexors tight and underworked, especially when living a sedentary lifestyle,
Poor flexor mobility leads to overuse injuries and imbalances in the posterior chain that lead to pain or injuries. A stepper machine is wonderful at working flexor muscles. Using the device repeatedly trains the flexors by lengthening them. This improves pelvic posture and eliminates the risk of injury to the lower body.
Does the Stair Stepper Work on Abdominal Muscles?
Despite primarily focusing on the lower body, the stair stepper also works on the abdominal muscles. Strong stomach muscles give you a flat and toned tummy. They keep you erect, stable, and flexible. Additionally, they maintain a correct posture and support the upper body.
Functional abs are also helpful in doing daily tasks such as carrying your shopping, cooking dinner, and playing with kids or pets. Using a stair stepper engages the muscles and helps them function properly.
Will the Stair Stepper Make My Legs Bulky?
It’s a myth to believe that a stair stepper will make your legs bulky. Most people are worried about this when thinking about investing in the device. However, there’s no reason to worry. The stepper tones and sculpts the legs, making them lean.
After working out on a stair stepper, your legs may seem bigger. It’s because of a rush of blood bringing oxygen to the muscles after working out on the device. The impression that your legs are bulky goes away when your lower body recovers.
An increase in weight resistance builds muscle in your legs over time, making them bulky. However, no cardio machine can cause that effect.
How Often Should You Use a Stair Stepper?
You should aim for 150 minutes of moderate to intense training weekly. This is about 30 minutes of exercise daily. However, you don’t have to use the same exercise every day. Incorporate other routines, such as stretching and strength training, while using your stair stepper.
Will a Stair Stepper Work on Knee Pain?
A stepper reduces knee pain by putting less strain on it, unlike other machines, such as a treadmill, that constantly impact the knees. The stepper encourages blood flow to the knees and legs to repair inflamed and injured knees.
A stair stepper allows movement and resistance to work and tone various muscles. Despite most of the muscles being in the lower body, the machine is also helpful for the abdominal muscles.
Regular use of the stair stepper improves mobility, posture, and resilience to injury. But it is important to note that the stair stepper does not build muscle. It improves cardiovascular performance.
Incorporating a stepper into your workout routine is an active and convenient way to keep your muscles in good shape and for your overall health.
An ex-triathlete, fitness coach and writer with a Masters in Sports Physiology. Fitness is my passion and I've had my fair share of home fitness equipment tried and tested!