Do Stair Steppers Provide a Good Leg Workout?

Stair steppers simulate the action of climbing stairs. You place each foot on a large platform-like pedal and as you use the weight of your body to push down one pedal, the other one rises. Even though your feet need never lift from the pedals, you get the sensation of stair climbing. The main muscles worked on a stair stepper are the leg muscles -- the quadriceps, hamstrings and calves -- as well as the glutes and hip flexors. This makes the stair stepper an excellent leg workout machine.

  1. Quadriceps Extend the Knees

    • The large muscle group at the front of the upper leg is called the quadriceps and consists of four separate muscles. When the quads contract, they swing the leg forward and extend and stabilize the knee. They also hold the kneecap in the correct position. The quads play a big role in every movement involving the knees, so the stair stepper naturally works these muscles. Stair steppers allow you to increase the resistance to work the muscles harder.

    Hamstrings Work as You Bend the Knees

    • The hamstrings are a group of three muscles at the rear of the upper leg, and they act in opposition to the quadriceps. They bend the knees and also extend the hips. With each step you take on the stair stepper, you engage your hamstrings as you bend your knees. As you press the pedal down, you can feel your hamstrings working if you push your weight through the heel. Pushing with your toes transfers work to the quads.

    Calves Lift the Heel

    • The calf muscles are at the back of the lower legs and lift the heel of the foot. As you push your pedal down and then lift your heel as it rises again, your calf muscles are activated. If you place your feet on the back of the pedals so that your heels hang over the edge, you can increase the workout for your calves. As you step down, push your weight through the ball of your foot and lift your heel up; then, allow your foot to be flat as the pedal comes up to the top.

    Steppers Don’t Just Provide a Good Leg Workout

    • While the stepper gives your legs a workout, it also strengthens your core muscles and your butt. It also helps with general fitness as it provides a cardio workout and can help you burn calories. Stair stepping for 30 minutes burns about 180 calories for a 185-pound person and 266 calories for a 185-pound person. Working out on the stepper can also help lower blood pressure, decrease risk of developing type 2 diabetes and build a healthier heart.