The 6 Best Glute Exercises to Do on Stairs

Dreaming of Beyoncé-inspired glutes? What if your staircase — or one nearby — could become part of your workout routine? Discover the benefits of stair workouts and explore a few simple exercises to work 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 uses plenty of energy: 30 minutes of stair climbing can burn an average of 325 kcal, although the figure varies depending on your weight and pace. 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 cardio-focused workout, similar to 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 and help control the movement on the way down.
• 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 work with the glutes to extend the hip as you push up onto the step.
• The iliopsoas muscle, a hip flexor that helps lift the thigh towards the next step.

In short: every muscle in your lower body benefits from stair climbing. So, whenever you can, why not take the stairs instead of the lift?

Climbing stairs every day to work your glutes

Incorporating stair climbing into your daily routine is already a way to engage the muscles in your lower body. Walking up the steps at a normal pace engages your quadriceps, glutes and calves with every step. It fits naturally into your daily journeys, without any equipment or particular commitment. By doing it regularly, you establish a daily routine that can support the more targeted exercises below. Choose a staircase that is long enough for the climb to feel genuinely engaging.

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!

No stairs at home? Try the stairs at your gym

If you don’t have a suitable staircase at home, the stairs at your gym can be a useful alternative. The exercises below — lunges, squats and high knees — can be adapted to this setting, provided you have a stable surface and a step height that suits your range of movement. Simply check that the staircase is long enough for you to complete your sets without interruption.

Which stair exercises are best for toning your glutes?

Exercise 1: 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: try 2 to 3 sessions of 10 minutes, slotted between exercises, to add rhythm to your workout!

Exercise 2: 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 3: 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 4: Stair Jump

This exercise is directly inspired by a CrossFit classic, the Box Jump. It’s explosive and demanding, and can be used to work the glutes, which are involved throughout the movement.

• 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 5: 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 6: Fire Hydrant

Last but not least: the Fire Hydrant. This move mainly targets the glutes, particularly the side of the hip (the gluteus medius). For the inner thighs, a zone that’s often overlooked in workout routines, other exercises may be more suitable.

• 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!

Frequently asked questions

Do you need to walk back down the stairs to work your glutes?

Walking down mainly works the quadriceps, which control the movement, and places more demand on the knees. To focus on the glutes, walking up is more suitable. You can walk back down calmly while holding the handrail or, if the staircase is long, take the lift back down so you can save energy for the next set.

Which exercise should beginners start with?

Light stair jogging (exercise 1) and squats on a step (exercise 3) are the most accessible options: they involve neither jumping nor getting down on all fours. Start with these, then add lunges and high knees. The Stair Jump involves jumping and landing, so it is more demanding and can come later. The Fire Hydrant can be included according to your comfort level.

How can you organise a complete workout using these exercises?

Alternate the strength exercises — lunges, squats, Stair Jump, high knees and Fire Hydrant — with 2 to 3 ten-minute stair-climbing sessions, and adjust the number of sets (2 to 3 per exercise) to suit your level.

Related articles

• 8 glute exercises to do at home

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