Stairmaster Kickback
The StairMaster kickback adds a glute activation element to stair climbing by exaggerating the trailing leg extension with each step. This variation increases glute and hamstring engagement beyond standard stair climbing.
How to do it
- Stand on the StairMaster and set it to a slow, controlled speed.
- As you step onto each stair, kick the trailing leg back and upward in an exaggerated motion.
- Squeeze your glute at the peak of the kickback.
- Place your foot back on the next step and repeat the kickback with the opposite leg.
- Continue alternating for the desired duration.
Form cues
- Keep the speed slow and controlled.
- Kick the trailing leg straight back and upward.
- Squeeze your glute firmly at the peak of the movement.
- Keep your torso upright without leaning too far forward.
Breathing: Inhale as you step onto the stair, and exhale steadily as you extend and squeeze your leg backward.
Common mistakes
- Setting the machine too fast, which leads to losing balance and missing the kickback extension.
- Arching the lower back excessively, which shifts the work away from the glutes and strains the spine.
- Using momentum to swing the leg instead of relying on muscle control to lift and squeeze.
Muscles worked
Primary: glutes. Secondary: hamstrings, calves.
Suggested sets & reps
Get fitter
10 minutes integrated into your cardio routine
Lose weight
10-15 minutes, moderate steady pace
Build muscle
3-4 sets x 12-15 reps per leg
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel lower back discomfort, reduce the height of your kickback and keep your core braced.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Will the StairMaster kickback make my calves too sore?
Calf engagement is normal since you are climbing stairs, but focusing on the glute squeeze helps distribute the work. If your calves cramp, reduce your speed and range of motion.
Should I hold onto the machine rails while doing kickbacks?
Yes, hold the side rails lightly for stability and safety, but avoid leaning all your body weight onto your arms.
How often can I add kickbacks to my stair workout?
You can include them for 5 to 10 minutes near the end of your regular cardio sessions 2 to 3 times a week.