How to train with a stepper?

The name of this weight training machine comes from the movement it requires of the legs. In English, “step” means “walk”. The stepper therefore makes it possible to simulate climbing stairs. This exercise meets several objectives: evacuate stress, refine the silhouette and build muscle. Everyone can easily work on their cardiac and respiratory capacity.

Targeted lower body work


If you train in a gym, you can assume that, barring a malfunction, the temperature, ventilation and ventilation are already at their optimum settings. If you exercise fitness at home, make sure that these 3 criteria give you the most enjoyable practice possible.

The 5 muscles worked by the stepper


The muscles of the thighs: the rise of stairs calls on the quadriceps and hamstrings in turn. Located on the front of the thigh, the former allow the leg to be extended on the thigh. The second, at the back of the thigh, allow them to flex the leg.
The abdominal muscles: the stepper requires the contraction of the rectus , obliques and transverse. Indeed, it is important to sheath the entire abdominal region to ensure good balance and good posture.
Calf muscles: to engage them more, tilt the “steps” of your stepper, if the settings of your device allow it.
The gluteal muscles: are also solicited. The gluteus maximus is the one that works the most (to help you locate it: the gluteus maximus is the part of your body that connects your leg to your trunk).

The lumbar muscles: allow the back to straighten up. When using the stepper, they play a sheathing role and stabilize the body during ascent and descent.

Get into the right position!

As often, the same advice will apply: keep your back straight from start to finish. Your back will thank you! Tighten your buttocks, keep your ankles flexible and tighten your abs (tuck in your stomach).

The right pace? Yours !

This is one of the advantages of the stepper, and in general of solo training, with or without a machine: you decide your own pace. 

To get off to a good start, we advise you to favor ample steps and a relatively slow walk. Beginners will also prefer short series. 

Once the basics have been acquired (increased heart rate, assured balance in particular), you can gradually speed up your pace. People accustomed to practicing a sport can from the start on more complete and longer sessions.

Set realistic goals

We believe this is the best advice for people who are embarking on a new sporting activity. Goals encourage you to stay consistent in your practice, and distill the idea that achieving them will take time and patience.
It says “realistic goals” because if you set unattainable goals for yourself, you risk becoming discouraged and giving up.

We start training!

The stepper is no exception to the rule of warming up. Lasting 3 to 5 minutes, it includes several exercises the intensity of which increases as you go. You can include stretching to increase the flexibility of your muscles and prevent the risk of strains.
Do not start on the wheel hats! You could injure yourself or waste your energy unnecessarily. To keep up over time, your heart needs a gradual increase in its rate. It is also the best way to build your endurance.


For maximum efficiency, whatever your goal (realistic, don’t forget!), Train 2 to 3 times a week, for 20 to 30 minutes, and rather 20 for 3 weekly sessions.


You can choose to keep the same pace throughout your session, if you are just starting out or want to work on your endurance. To engage your heart more or for the goal of weight loss, work in intervals (see our article on HIIT).


End your sessions with a calm recovery phase, possibly with a few minutes of relaxation. The goal is to get your heart rate back to normal. Relax your muscles by stretching them slowly, and holding each stretch for 30 to 60 seconds.

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