Stepper

Stepmill

Stepper intermediate

Quadriceps CalvesGlutesHamstrings

Primary muscles: Quadriceps. Assisting muscles: Calves, Glutes, Hamstrings.

Stepper — 1 — start position and end of the movement

How to do it

Step onto the stepper and hold the handles for balance.
Set the program or intensity on the console.
Press down firmly on each step with your whole foot, at a steady rhythm.
Keep your back straight and your eyes forward, not down at the steps.

Key to the execution: Press down firmly with your whole foot and use the handles only for balance, not for support.

Common mistakes

You lean too heavily on the handles, reducing the work done by your legs.
You step only on the balls of your feet, losing your balance.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Bodyweight squat

Bodyweight · Bodyweight

Split squat

Bodyweight · In place, no step

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Log your sets and see your progress

In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.

Create a free account See a generated program ›

Cardio exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.