The StairMaster is a mechanical rotating step mill produced by Core Fitness. The StairMaster is designed to mimic the motion of climbing a continuous flight of stairs. A research study conducted by the American Council on Exercise shows that when performing stepups, your gluteus maximus activation is equal to traditional squats while your gluteus minimus activation is higher than traditional squats. The StairMaster requires repeated stepups, which makes it a highly effective exercise for targeting total gluteal development.
Technique
Proper technique is required for your glutes to activate properly while using the StairMaster. Start by standing on the middle step of the StairMaster with your feet spread six inches apart. Hit the "Start" button to start the revolving stairs. Lift your right leg off of the middle step and place it one step above the middle step. Push down on the higher step with your right leg while lifting your left leg up. Plant your left foot on the step just above your right foot. Lift your right leg and continue stepping up by alternating with your right and left foot. Your arms should move naturally in tandem with your legs. The American College of Sports Medicine recommends that you do not place your hands on the handrails unless you become too fatigued to continue and need to stop the machine because this decreases the effectiveness of the exercise and puts your body in a poor postural position. Furthermore, placing your hands on the handrails in front of you will cause you to lean forward and decrease activation of your glutes.
Why it Works
The primary function of both your gluteus maximus and gluteus minimus is to extend your leg at your hip. With each step, you have to push down and extend your leg, which activates both of these muscles. As the ACE study points out, your gluteus minimus is highly active during the process of stepping up. Your gluteus minimus, in conjunction with your gluteus medius, stabilizes your body while on a single leg. Each time you move one leg from the lower position to the higher position, you are standing on one leg. Because the StairMaster is continually moving, these muscles remain active throughout the exercise.
Benefits
The continuous activation of your gluteal muscles while using the StairMaster will help improve their size and shape. This is further augmented by the calories you burn while stepping. According to CaloriesPerHour.com, a 150-pound person can expect to burn an average of 612 calories per hour using a stepping machine. This is a significant amount of calories, and when you use the StairMaster in conjunction with a healthy diet, weight loss can be achieved. Weight loss will further improve the aesthetic appearance of your butt.
Considerations
The StairMaster exercise can be highly intense and is not suitable for all individuals. The owner's manual for the StairMaster explicitly states that the maximum weight of the user should not exceed 300 pound for safe operation of the machine. In addition to this, individuals who are overweight may have difficulty with the high impact that your ankles, knees and hips are exposed to when stepping.
While the StairMaster is highly effective at targeting your glutes from an aerobic standpoint, resistance training exercises such as squats and lunges should be performed in addition to stair stepping for optimal gluteal development.
References
- "ACE FitnessMatters"; Glutes to the Max; Mark Anders; January/February 2006
- Georgia State University; Stairclimbing; Andrew Doyle; 1997
- ExRx.net: Gluteus Maximus
- ExRx.net: Gluteus Minimus
- CaloriesPerHour.com: Calories Burned, BMI, BMR & RMR Calculator
- StairMaster: StepMill SM916 Owner's Manual
- American College of Sports Medicine: Selecting and Effectively Using a Stair Stepper/Climber
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