The best exercises to do on stairs

What if everyday objects became opportunities to build strength? Think about it… Have you ever considered working out on stairs? A staircase can actually be a great way to shake up your fitness routine. If you’re not sure where to start, here are a few exercise ideas to get you inspired.

Why stairs are the perfect workout playground

First things first: climbing stairs is a genuine way to burn calories ! Stair climbing is a real physical activity in its own right — one that demands energy. In terms of calories, thirty minutes of stair climbing burns an average of 325 kcal! And if you take them two at a time at a light jog, even better. Going up and down stairs is a fully-fledged cardio workout, on a par with running or jump rope. Of course, a stair session should last at least 30 to 40 minutes to trigger lipolysis.

On top of that, going up and down stairs engages a large number of muscles:

• The quadriceps — the muscles at the front of the thigh — which work especially hard on the way up.
• The gluteal muscles, or glutes, which propel you from one step to the next.
• The calves, which are particularly engaged when you climb on tiptoe or with a bouncing step.
• The hamstrings, which act as a brake as you step down each stair.
• The iliopsoas — a large muscle connecting the back to the pelvis — which extends the hip and allows you to flex the thigh with each step up.

Yes, all of this mechanical magic kicks in every time you choose the stairs over the lift! When you think about it, it makes perfect sense: stairs are nothing more than the step platform of everyday life. Add some rhythm to each climb and you’ll noticeably improve your cardiovascular and respiratory fitness.

So, which exercises should you do on stairs?

Short on inspiration? Take a look at our suggestions. You’ll see — it’s simpler than you think!

Exercise n^o1: Up and down

The first exercise couldn’t be more straightforward — it’s almost instinctive. Simply go up and down the stairs at a light jog. You can do this at home if you have a staircase, in your building’s stairwell, or outdoors — there’s bound to be a good set of steps near you. To make it more challenging, you can:

• Gradually increase your pace — go up and down at a run.
• Do it on tiptoe to tone your calves and get dream legs !
• Work your thighs harder by taking the steps two at a time.
• Mix things up by hopping on one foot (though do be careful with this one).

In any case, the up-and-down exercise can be done in 2 to 3 sets of 10 minutes and makes an excellent transition exercise within a broader fitness routine.

Exercise n^o2: Box Jump

If you follow cross training at all, you’ve almost certainly seen this exercise — jumping with both feet onto a large box. It translates perfectly to a staircase with wide steps!

• Stand facing the step, knees slightly bent and back straight. Feet are hip-width apart, firmly planted on the ground.
• With a powerful push, jump and land with both feet on the step. To do this, deepen your knee bend, swing your arms back then up, and bring your knees towards your chest.
• Land on the step with “solid” legs, your entire core (abs, back) braced, and your feet still hip-width apart — not scrunched up like a frog.hips, and not “scrunched up” like a frog.
• Before stepping back down, straighten your torso and extend your legs.

Aim for 2 to 4 sets of 6 to 8 box jumps in your routine. The beauty of this exercise: it’s explosive, demands full-body bracing, and targets the abs, thighs and glutes.

Exercise n^o3: Lunges

Why not increase the range of motion in your lunges by performing them on a staircase?

• Start the exercise as you normally would, with one difference: position yourself in front of a staircase.
• Stand tall, feet shoulder-width apart, hands on hips.
• On the inhale, step forward with your right leg and place it on one of the steps in front of you. Your left leg stays behind.
• Lower yourself until your right thigh is parallel to the step. Your weight shifts forward, your back stays straight, and your left leg is extended behind you.
• On the exhale, push back up, driving through your right thigh.
• Repeat the right lunge 10 times, then switch sides.

The staircase adds depth to the movement. You can incorporate 2 to 3 sets of 20 lunges into your routine to tone your glutes and strengthen your thighs.

Exercise n^o4: Push-ups

What if we completely changed how we use the stairs — to work the shoulders, arms and chest? Push-ups are the perfect move for this. As a bonus, the exercise is excellent for achieving a flat stomach…

• The only requirement: wide steps with enough spacing between them to allow a full range of motion.
• Get into a plank position, as if you were about to hold a static plank. Place the tips of your feet on the upper step, legs straight, and your hands on the lower step, shoulder-width apart. Arms are extended.
• On the inhale, lower your chest by bending your arms. Your abs should be engaged, along with your glutes, and your back should stay flat.
• On the exhale, slowly push back up, extending your arms.
• If the exercise feels too difficult, rest the front of your thighs on the upper step instead.

Start with 2 to 3 sets of 10 push-ups. As you get more comfortable, increase the number of reps (15, then 20, then 30). And if you don’t have wide stairs available, you can simply reverse the setup — stand at the base of the stairs, place your hands on the steps above you, and slowly bend your arms. These incline push-ups are wonderfully toning!

Exercise n^o5: Dips

Want to keep working your arms and abs? Dips are your answer. This strength training classic is perfectly suited to stairs.

• Sit with your back to the stairs and place your hands on the edge of a higher step, so that your arms are slightly bent and your elbows are close to your body.
• Your legs are extended in front of you, slightly bent and resting on your heels.
• On the inhale, lower yourself in a controlled movement (arms under tension, abs contracted) until your elbows form a right angle with your body.
• On the exhale, slowly return to the starting position, engaging your triceps (the muscle at the back of the upper arm).

Aim for 2 to 3 sets of 10 dips. Wobbly arms and a soft core? Not for long — dips are remarkably effective at firming everything up !

Exercise n^o6: Side plank

What if your staircase could become part of your core routine ? It absolutely can — with the side plank, which works beautifully balanced on the steps!

• Lie on your side, feet on the floor, left leg resting on the right, and your right hand placed on a higher step. Your body should form a diagonal line.
• On the inhale, fully extend your right arm. Your body should be braced, your back straight. Your left hand can either reach up towards the ceiling, rest on your left hip, or be placed behind your head.
• Hold the position for 5 breaths.
• On the last exhale, slowly lower yourself back down.
• Complete a set of 5 raises, then switch sides.

The main benefit of this exercise is that it targets the oblique abdominals — muscles that are all too often overlooked in core routines.

There are plenty more exercises you can do on a staircase. Get creative and draw inspiration from classic fitness and strength training moves. Any exercise that can be done with a bench or a step can be adapted to stairs!