Stair climber intervals

A compound exercise for the quads and glutes, with help from the calves. Equipment: stair climber.

Orbit

Drag to rotate

WorksQuadsGlutesCalves

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Set the machine to alternate fast and easy minutes.
Climb tall without leaning on the rails
Slow right down through the easy minutes

Muscles worked

Stair climber intervals: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Calves

Equipment

Stair climber

Alternatives

Exercises that train the same main muscles. See all stair climber intervals alternatives.

Box step-overPlyo box or step
Burpee box jumpPlyo box or step
Cross trainerCross trainer
Frog jumpNo equipment
Half-turn squat jumpNo equipment
HikingNo equipment

More quads exercises

Trap bar deadliftTrap bar
Back squatBarbell and Squat rack
Front squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine
Hack squatHack squat machine

Put the stair climber intervals in a plan that adapts

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