That said, the StepMill is typically a more intense cardio workout than the stair stepper, Milton says. “The [StepMill] is more like climbing actual stairs…this activates more of your hip and leg muscles, resulting in a greater heart rate response.”

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Finding the perfect cardio workout can be overwhelming, especially when flashy new equipment like Peloton bikes and high-tech treadmills are everywhere you look. But if you’re looking for a workout that’s beginner-friendly, accessible, and effective for both muscle growth and weight loss, it might be time to cozy up to the humble stair stepper.

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Ready to step things up? Here’s everything you need to know about stair stepper benefits—and one pro says it’s worth a spot in your cardio routine.

In fact, it’s one of the most effective low-impact cardio exercises out there. The climbing motion elevates your heart rate quickly, boosting cardiovascular endurance and calorie burn more than many other steady-state cardio options like walking or cycling, says Milton. Studies have shown that stair climbing can improve VO2 Max, which measures how well your body uses oxygen during exercise.

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If firming up your thighs or sculpting your booty is a goal of yours, this machine has you covered. The stair stepper targets your glutes, quads, and hamstrings, giving you a serious lower-body burn, and fast. Each step forces your muscles to engage through a large range of motion at the knee and hip joints, helping to tone and build strength in your butt and legs, says Milton.

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If you’ve never climbed onto a stair stepper before, don’t worry—it’s a pretty intuitive machine to get the hang of. For those working out at home, consider the Echelon Stair Stepper, which is designed with adjustable handlebars and non-slip pedals to support solid posture and form.

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Whether you want something that’s easy on the joints or to help support your glute gains goals, stair steppers deserve your attention. This easy-to-use machine can help you crush your fitness goals, strengthening your lower body, boosting heart health, and improving overall balance, says Heather Milton, CSCS, an exercise physiologist at NYU Langone’s Sports Performance Center.

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Stair climbing is a weight-bearing exercise (unlike, say, swimming), which is crucial for promoting healthy bone density and preventing osteoporosis as we age, says Milton. Even though it’s a low-impact activity, stair stepping does apply a light load to your bones, helping to keep them strong without applying excessive stress.

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If you’re dealing with joint issues or just want to avoid the wear and tear of high-impact exercises like running or jumping, the stair stepper is a great alternative. Because you’re stepping in a controlled, repetitive motion, the machine reduces the amount of impact absorbed by your knees, ankles, and hips while still providing a challenging workout, says Milton. The stair stepper is a good choice for individuals recovering from certain injuries, managing arthritis symptoms, or seeking a lower-impact cardio option that minimizes joint stress.

Unlike the StairMaster or StepMill, where the stairs actually move under your feet continuously, stair steppers feature pedals very similar to an elliptical, allowing you to step up and down in a climbing motion. This makes it a low-impact, joint-friendly cardio activity that can help with meeting a range of fitness goals, says Milton. While many gyms have at least one standard stair stepper on the floor, if you don’t have access to a stair stepper, the benefits discussed below can also be attributed to simply climbing steps IRL.

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While stair climbing may be more famous for its booty benefits, your core muscles are hard at work too. To maintain your balance and keep an upright posture on the stair stepper, your deep core is forced to engage, making it an excellent way to fire up your abs and improve full-body stability, says Milton. Just make sure to not lean heavily on the handlebars; the less you rely on the handlebars for balance, the more your core has to engage to keep you stable, and the more intense and effective the workout is.

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Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.

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The aptly named stair stepper simulates the motion of climbing stairs. It’s guaranteed to get your heart rate climbing, and thanks to the adjustable resistance, you can tweak the intensity.

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