The 6 Best Glute Exercises to Do on Stairs

Dreaming of Beyoncé’s curves? What if your staircase — or one nearby — was all you needed to get there? Discover the benefits of stair workouts and how a few simple exercises could help you sculpt and tone your glutes!

Why stairs are the perfect playground for toning your glutes

First things first: climbing stairs is a surprisingly effective way to burn calories. Stair climbing is a genuinely demanding physical activity that burns serious energy. In terms of calories, just 30 minutes of stair climbing can burn an average of 325 kcal. Not bad for something you might do every day! And if you pick up the pace to a light jog, even better — without really noticing, you’re getting a full cardio workout, on a par with running or jump rope.

But let’s talk muscles! Going up and down stairs engages a whole range of muscle groups:

• The quadriceps, which are particularly activated when climbing steps.
• The gluteal muscles, or glutes, which power the push from one step to the next.
• The calves, which work especially hard when climbing on tiptoe or with a bouncing step.
• The hamstrings, which help control the descent.
• The iliopsoas muscle, a hip extensor, which drives the flexion movement of the thigh.

In short: every muscle in your lower body benefits from stair climbing. So there’s really no excuse to take the elevator anymore!

And what if, on top of your daily toning routine, your staircase could become the ultimate spot to really work those glutes? If you’re not sure where to start, here are a few exercise ideas!

Which stair exercises are best for toning your glutes?

Exercise n^o1: Stair Climbing

The first exercise is beautifully simple — almost obvious — but it’s the perfect way to kick off your glute routine! It’s simply a matter of jogging up the stairs at a light pace. To make it more intense, you can:

• Gradually increase your speed — basically, run up those stairs!
• Take the steps two at a time to maximise the impact on your thighs and glutes.
• Climb on tiptoe to engage the entire leg, all the way up to the glutes.

Our tip: 2 to 3 sessions of 10 minutes, slotted between exercises, to keep the energy flowing throughout your workout!

Exercise n^o2: Lunges

Lunges are a fitness classic, brilliant for strengthening the thighs and glutes, as well as the postural muscles (through core engagement).

• Stand in front of the stairs, feet hip-width apart, hands on your hips.
• On the inhale, step forward with your right leg and place your foot on one of the steps ahead of you. Adjust the height to suit your level.
• Lower yourself down, keeping your back straight, until your right thigh is parallel to the stairs. Your left leg extends behind you, perpendicular to the steps. Your weight shifts forward.
• On the exhale, push back up. The drive should come from your right thigh, not your back.
• Repeat the movement 10 times, then switch legs.

The advantage of doing lunges on stairs: the movement gains in range of motion, and the glutes are more deeply engaged. Aim for 2 to 3 sets of 20 lunges in your routine.

Exercise n^o3: Squats

Another essential exercise for building the glutes: squats. And yes, they work perfectly on stairs!

• Stand on a step, feet shoulder-width apart, toes turned slightly outward.
• On the inhale, bend your knees and lower down. Push your hips back slightly, without arching your lower back, as if you were about to sit down.
• Lower until your thighs are parallel to the stairs. At the same time, bring your hands together in front of you at eye level.
• On the exhale, rise back up. Step up one stair and go straight into the next squat. Work your way up the entire staircase, performing one squat per step!

The real benefit of stairs here isn’t so much about changing the squat technique — it’s about giving you a natural rhythm. By assigning one squat to each step, you’re naturally pushed to do more! Provided, of course, you choose a long staircase! Either way, aim for 2 to 3 sets in your routine.

Exercise n^o4: Stair Jump

This exercise is directly inspired by a crossfit classic, the Box Jump. It’s explosive and demanding, but incredibly effective for firming the glutes, which are fully engaged throughout.

• Stand in front of the stairs, knees slightly bent, core engaged, back straight. Plant your feet firmly — this exercise requires a solid base and good balance.
• On the inhale, with a powerful push, jump forward and land with both feet together on the step in front of you. To do this, deepen the bend in your knees, swing your arms back then up, and bring your knees toward your chest.
• You should not land in a “frog” position — aim to land upright, knees slightly bent and core braced.
• Stand tall, step back down, and repeat.

This exercise actually benefits every muscle group: the glutes, but also the thighs and abs, all working together. Include 2 to 3 sets of 8 jumps in your session.

Exercise n^o5: High Knees

Another exercise that translates brilliantly to stairs, and wonderfully effective for toning the thighs and glutes: high knees.

• Stand on a step, back straight, arms at your sides.
• Begin to “run on the spot”, lifting one knee as high as possible, then the other.
• Keep your torso as upright as possible while engaging your core.
• With each “stride”, the arm opposite to the raised knee lifts up, elbow bent.
• Hold for 5 seconds on each step, and work your way up the entire staircase.

Our tip: no cheating — choose a long, wide staircase to really make the most of this exercise! You can also plan 2 to 3 full climbs to give your heart rate and breathing a real boost.

Exercise n^o6: Fire Hydrant

Last but not least: the Fire Hydrant. This move is excellent for toning the glutes, but also the inner thighs — a zone that’s sensitive to weight fluctuations and all too often overlooked in workout routines.

• Get on all fours, hands placed on the step in front of you, feet behind, back flat.
• On the inhale, lift your right thigh out to the side, bending the knee. Don’t arch your back — keep your arms straight and your core engaged.
• On the exhale, lower your thigh back down. The right foot returns to meet the left.
• Repeat the movement 10 times, then switch sides.

You can include 2 to 3 sets of 20 leg lifts. The Fire Hydrant is a wonderfully complete exercise. Trust us — your glutes will thank you!