Last Updated on January 19, 2023 by Femniqe
So, is the StairMaster good for glutes? Yes, but not if you want to grow your glutes bigger.
The StairMaster is great but if your goal is to add size to your glutes then prioritizing the StarMaster shouldn’t be your strategy.
In this quick post, you’ll understand why it doesn’t grow your glutes and also how to incorporate it in your workout routines.
What Is The Stairmaster?
It’s also known as a stair stepper, is a piece of cardio equipment that simulates the motion of climbing stairs.
It typically has two pedals that move up and down, and the user pushes against them to work their legs and glutes.
Does StairMaster Help Grow Glutes?
No, it doesn’t, here’s why:
Not Enough Resistance To The Glutes
One of the main reasons it will not help grow your glutes is because it typically does not provide enough resistance to stimulate muscle growth.
The resistance on a StairMaster is typically generated by the user’s own body weight and the machine’s resistance settings, which may not be enough to challenge the muscles and trigger growth.
Limited Range of Motion
Another reason the StairMaster is not effective for growing glutes is that the movement is limited to the up and down motion of the pedals.
In order to effectively target the glutes, a wider range of motion is needed, such as in exercises like glute bridge, squats, hip thrusts and deadlifts.
No Progressive Overload
Progressive overload is the gradual increase of resistance or weight used in exercises to continually challenge the glute muscles and promote growth.
The StairMaster does not typically provide a way to progressively increase resistance, making it difficult to continually challenge the muscles and promote growth.
Very Limited number of exercises
It has a limited number of exercises which can be performed, unlike resistance training where you can perform multiple exercises targeting glutes such as squats, lunges, glute bridges, and hip thrusts.
Lack of Glute Isolation
It typically works multiple muscle groups at once, including the quads, hamstrings, and calves, rather than isolating the glutes.
This can make it difficult to effectively target the glutes and promote growth in that specific muscle group.
Not enough volume
In order to promote glute growth, you need to do a certain number of reps, sets and weight at a given time.
The StairMaster may not provide enough volume to promote muscle growth in the glutes.
It’s a great addition to your cardio routine and can help tone and shape your glutes, it’s not the best option for growing your glutes.
To see growth in muscle size, it’s important to focus on resistance training exercises and progressive overload, as well as consuming enough protein in your diet.
How To Use The StairMaster For Your Glutes
To target your glutes on the StairMaster, you want to make sure you are pushing through your heels and squeezing your glutes as you step.
It’s also important to keep your back straight and engage your core. To add an extra challenge, you can increase the resistance or incline on the machine.
Doing The StairMaster Before Or After A Workout
So, should you do the StairMaster before or after your main glute workout? Well, it depends on your individual goal.
If your main goal is to build your glutes, it is recommended to do the StairMaster after your intense glute workout.
This is because your glutes will be fatigued after your strength training exercises, and the StairMaster will serve as a form of active recovery, helping to increase blood flow to the muscles and promote recovery.
Additionally, doing the StairMaster after an intense glute workout will also help to burn off any excess energy and increase calorie expenditure.
On the other hand, if your main goal is cardio and overall fitness, it is recommended to do the StairMaster before your intense glute workout.
It’s important to note that regardless of when you do the StairMaster, you should do proper warm-up and cool-down before and after your workout.
Also, listen to your body, if you feel tired or not having enough energy after doing the StairMaster before your glute workout, it’s probably better to do it after.
How Long Should I Do StairMaster For Glutes?
It’s recommended to aim for at least 20-30 minutes of cardio on the StairMaster, but you can do more if you’re up for it.
For best results, you should be doing cardio on the StairMaster at least 3 times a week, in combination with strength training exercises for your glutes.
So, Is The StairMaster Good For Glutes?
While the StairMaster can help tone and define your glutes, it won’t help them grow in size. To see growth in your butt, you need to be doing resistance training exercises, and also consuming enough protein.
But, the StairMaster can be a great addition to your workout routine to help shape and tone your glutes.
Remember, when using it push through your heels, engage your core and glutes.