Stair Up
Elevate your fitness! Stair Up is a simple yet effective exercise to boost lower body strength and cardio endurance. Do it anywhere, anytime!
The Stair Up is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. You'll need: box.
Required Equipment
Stair Up Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Lower Calf (soleus)
Stair Up Variations and Alternatives
How to do the Stair Up
Stand at the base of a staircase or in front of an aerobic step platform.
Step onto the first step with your right foot, pushing through your heel to lift your body. Follow with your left foot so you are standing on the step.
Step back down with your right foot, then your left, to return to the starting position.
Repeat the movement, starting with your left foot. Alternate the leading foot for each rep.
Maintain good posture throughout the exercise, with your chest up and shoulders back.
Continue stepping up and down for the desired number of repetitions or time interval.
To increase the intensity, you can add a jump when stepping up, use higher steps, increase the pace, or hold weights in your hands.
Please ensure a proper warm-up before starting this exercise and cool down after completing your sets. Always consult a fitness professional if you are new to exercise or have any pre-existing health conditions.
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Stair Up FAQs
What muscles does the Stair Up work?
The Stair Up mainly works the quads and glutes & hips, with help from the hamstrings and calves / shins. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Stair Up?
Box.
Is the Stair Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Stair Up go on?
It belongs on leg day in a push/pull/legs routine.
What are some Stair Up variations and alternatives?
Similar exercises include the Bodyweight Step-Up, Step-Up Jump, Single-Leg Step-Up and Stair Jump.
Training calculators
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