Stepper

Lower body, hip up

Stepper gif

About

This is a step workout that targets your glutes and thighs.

How to Stepper

Starting Position

Place both feet on the stepper pedals.

Proper Form

1. Move your feet up and down alternately.

2. Maintain the rhythm.

Breathing Technique

Breathe naturally.

Precautions

Don't grip the handle too tightly; just maintain your balance.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Stepper Community

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Stepper Related Reading

Numbers Don't Lie
3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.
Numbers Don't Lie
3 minutes beats 1 minute — and the data on rest periods is clearer than you think.
Resting longer between sets builds more strength and likely more muscle. Here's exactly how long to rest, according to a 2024 Bayesian meta-analysis and two RCTs.
Numbers Don't Lie
Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.
Myths Busted
Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.
Numbers Don't Lie
10 sets per muscle group per week is probably enough — here's the number that actually matters.
Most lifters chase 20+ sets per muscle group. The research says you can grow on far less — and more isn't always better, according to a 2024 Sports Med meta-analysis.
What Actually Matters
Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM
Focusing on the target muscle really does boost hypertrophy and EMG activation — but the effect vanishes at heavy loads, according to 4 controlled studies.

Curious about a Cardio workout plan that includes the Stepper

Stepper Alternatives

Stationary Bike

Treadmill Running

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