Stair Climber Butt Workout Program

The motorized version of a stair climber machine is like an escalator with moving stairs; it's designed to mimic natural stair climbing. Conversely, the manual version has two pedals that you stand on, requiring your feet always stay in contact with the platforms. Both types of stair climbers will provide effective workouts to tone and strengthen your butt/glutes, hips, and thighs by performing modifications of the step-up, the standing leg curl, and others.

  1. Modified, Motorized Step-Up

    • An effective exercise for your butt/glutes is the step-up. But, on a motorized stair climber with downward moving stairs, you’ll only be stepping upward, alternating legs, just like going up a flight of stairs. Modify your stepping by raising your knees to a 45-degree angle to your torso before placing your foot down firmly on the next step. Keep your hands on the rails, but tense your butt/glute muscles to lift yourself. A set is 90 steps total -- 45 on each leg. Repeat every five minutes. Intensify your workout by skipping a step, or increasing your step rate.

    Rhythmic Standing Leg Curl

    • The standing leg curl, modified for the motorized stair climber, targets the glutes, hips, and thighs. Adapt to the rhythm of your step rate by extending your stepping foot out behind you before raising it up to take your next step. Do the same with your other leg. Start the leg curl by swinging your leg back, bending your heel toward your butt, then swing your foot forward to take your next step. Do a set of 90 leg curls -- 45 on each leg. Alternate with your modified step-ups, or increase the effectiveness by adding the raised knee step-up to your leg curls.

    Stomp and Piston

    • Warm up for several minutes on the manual stair climber, then slow your stepping rate so that your left foot is low and your right foot is high. Engage your butt/glutes by stomping down hard with your right foot, then stomp down hard with your left foot. Move like you are walking through deep mud, and contract your muscles accordingly. Continue for three minutes. Now move into a high intensity stage by engaging your butt/glutes in a series of shallow, rapid piston-like steps for 30 seconds, moving from the hips and butt with tightly contracted muscles. Repeat both sets of movements every five minutes during your workout.

    Tips and Considerations

    • As you step up onto a stair climber for the first time, it can seem intimidating. Some common practices include using the rails throughout your workout, keeping your shoulders back and head up, and resisting the natural tendency to lean forward. Always make sure your foot is firmly placed on each step, pressing your heel down, utilizing your hamstrings for the push off to the next step. The American Council of Sports Medicine recommends at least 150 minutes each week of moderate to vigorous intensity workouts, like stair climbing.