Building strength and flexibility in the surrounding muscles can keep your knees healthy and avoid injury, according to the American Academy of Orthopaedic Surgeons. Strong muscles in your quadriceps and hamstrings help support the knee joint in its movements. A StairMaster is an exercise machine that simulates climbing stairs. StairMasters are available with foot pedals that rise and fall or a revolving staircase with real stairs. Either style provides an effective way to strengthen your knees. Consult your physician before you begin any StairMaster workout.
Straight Stair Climb
A straight stair climb works muscles of the quadriceps and hamstrings to support your knee. To perform this exercise on a StairMaster, you will need a model that features the revolving staircase. Simply turn on the machine, get on and start climbing. Increase the speed of the stairs as your fitness level increases.
Fast Pedal Pump
A fast pump on a foot pedal StairMaster works all of the muscles necessary to strengthen your knees. When you are on the StairMaster and warmed up sufficiently, pump your legs on the pedals as quickly as you can, for as long as you can. Set the program on a higher speed with little resistance to increase blood flow to your legs.
Resistance Pumps
To work your leg muscles on a pedal type of StairMaster, set the resistance as high as you can handle, and pump your legs for as long as you can. This will help build muscle in your quadriceps and hamstrings and make your knees more stable. For an added cardio benefit, work in intervals, by pumping hard for 30 seconds or one minute, then reducing the resistance for one minute and repeating.
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