Working out on a stair climber brings a number of benefits to the body. Not only does it facilitate weight loss and improve cardiovascular health, it also strengthens bones because stepping is weight-bearing. Walking on this machine sideways is a variation to basic walking that causes you to work your muscles a little bit differently. Most of this recruitment takes place in the mid- to lower body.
Glutes
The glutes, which are also known as the buttocks, have two primary functions -- hip extension and hip abduction. Extension occurs when you move your thigh backward. Abduction takes place when you move your thigh outward. When walking up a stair climber sideways, you perform both of these motions, so the glutes receive a high amount of emphasis.
Tensor Fascia Latae
The tensor fasciae latae, or TFL, is a muscle that sits on the outside of the hip. In similar fashion to the glutes, this muscle functions to abduct the hip. You also work the TFL during hip flexion, which occurs when you move your thigh closer to your stomach.
Quadriceps
The quadriceps sit on the front of the thighs and they consist of the rectus femoris, vastus intermedius, vastus medialis and vastus lateralis. You activate these muscles during hip flexion and knee extension. You extend your knee when you step down on a step and straighten your leg.
Hamstrings
The hamstrings consist of the semitendinosus, biceps femoris and semimembranosus. This muscle group rests on the back of the thigh and gets worked when you extend your hip and flex your knee. Knee flexion occurs when you bend your knee and move your heel backward.
Iliopsoas
The iliopsoas is a two-part muscle that consists of the iliacus and psoas major. This muscle group is also known as the hip flexors. As the name implies, you activate your hip flexors during hip flexion while stepping sideways.
Calves
The gastrocnemius and soleus make up the calf muscles which run down the back of the legs below the knees. These muscles get activated when you perform a motion known as plantar flexion, which occurs when you bend your ankle and point your foot downward right before your foot leaves the step.
Abs
The abs consist of the rectus abdominis, transverse abdominis and obliques. The rectus abdominis is in the middle of the stomach. The transverse abdominis is deep inside the stomach and the obliques run diagonally along the sides of the stomach. All of these muscles contract to stabilize your body while you step sideways. You also need to contract these muscles to produce force.
Adductors
The adductors sit on the inside of the thighs and they consist of the gracilis, pectineus, and adductor magnus, brevis and longus. This group of muscles functions to adduct the hips. You perform this motion when you move your thigh inward as you walk sideways up the stairs.
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