Stair Jump
Power up your lower body! Stair Jump builds explosive strength and cardio. Do it anywhere with stairs.
The Stair Jump mainly works the quads and glutes & hips, with help from the calves / shins and core. No equipment needed: it uses just your bodyweight.
Stair Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
Stair Jump Variations and Alternatives
How to do the Stair Jump
Find a set of stairs with enough space to perform jumps safely.
Stand at the base of the stairs with your feet shoulder-width apart.
Prepare for the jump by slightly bending your knees and swinging your arms behind your back to generate momentum.
Explode upwards off your toes, using your arm swing to help propel your body upward and forward onto the first step or a higher step if capable.
Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
Step back down to the starting position or walk down to control your heart rate before the next jump.
Repeat for the desired number of repetitions and sets, ensuring adequate rest between sets to recover.
Safety Tips: Make sure the stairs are clear of obstacles and the surface has good grip to prevent slipping. Always start with a lower step before progressing to higher jumps as your strength and confidence build. Engage your core throughout the exercise to stabilize your body. Start with lower intensity and gradually increase as you become more comfortable with the movement and landing mechanics. If you are new to plyometric exercises, consult a fitness professional to ensure proper technique and safety.
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Stair Jump FAQs
What muscles does the Stair Jump work?
The Stair Jump mainly works the quads and glutes & hips, with help from the calves / shins and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Stair Jump?
None. The Stair Jump is a bodyweight exercise, so you can do it anywhere.
What workout day should the Stair Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stair Jump variations and alternatives?
Similar exercises include the Depth Jump, Step Jump, Step-Up Jump and Stair Up.
Training calculators
Work out the numbers behind your training before your next session.