The stairs workout

Date

12.09.19 More info+

6 progressions for balance, symmetrical strength, and more

Climbing stairs acts as a cardio and strength workout, but you can also use them to progress strength and plyometric exercises you'd typically do on flat terrain.

"Stairs are a great tool for breaking the monotony of any fitness routine," says Timothy Williams, group fitness instructor at Equinox locations in Washington, D.C.

You need to produce more power to perform the skater variation in the workout below, for example, than you would for the standard move. In fact, all the plyometric moves in this routine force you to engage the stabilizing muscles in your feet and ankles as well as the peroneal tendons that attach to the outer midfoot. The resulting strength reduces your risk of injury during other sports like running and tennis, Williams notes.

The six-move lineup below also addresses physical asymmetries, makes you more agile, and improves balance, he says. Overall, it combines strength and cardio for higher athleticism.

To do the workout, perform 8 reps of each exercise, per side when necessary. Once you reach the top or bottom of the staircase, walk or jog back to start. You may need to do this a few times to complete all reps based on how many steps there are. Complete a single round for a quick cardio finisher or 3 rounds for a full workout. Do it every week; Williams likes to add it to his routine run around the city. If you rarely train on stairs, reset between each rep for safety.

Note that the specific stair counts below were best for Williams, but you may jump up more or fewer per rep depending on your abilities and the height of each stair.

Ascending squat jump

Stand at the bottom of a staircase with feet wider than shoulders. Squat down and, swinging your arms for momentum, jump up two or three stairs, landing softly in a squat for one rep.

Incline burpee

Stand at the bottom of a staircase with a slight bend in the knees and feet at shoulder-width. Lean forward to plant your hands a few stairs up, as many as is needed so that your body forms a straight line. Perform a push-up, then press off your hands to assume a squat. Quickly jump up two or three stairs, landing softly with knees bent for one rep.

Decline plank with knee tuck

Start in a high plank with shoulders stacked over wrists, your hands on one stair, and your feet three stairs up. Draw your left knee toward your left elbow, return to start, and repeat on the right side for one rep.

Skater with knee drive

Stand at the bottom of a staircase with feet at shoulder-width. Jump forward and to the left, landing two stairs up on your left foot. Immediately jump straight up and drive your right knee up. Land on your left foot, then repeat on the opposite side for one rep.

Lateral switch lunge

Start in a lunge at the bottom of a staircase, with right foot forward, left foot back, and the stairs to your left. Jump to your left, one stair up, switching your leg position mid-air so that you land softly in a lunge with the left foot forward, right foot back. Repeat on the opposite side for one rep. Throughout the move, use your arms for momentum as you would while running.

Staggered push-up with lateral walk

Get in a high plank at the top of a staircase with the left hand and foot on the top stair and the right hand and foot one stair below. Perform a staggered push-up. Lower your left hand and foot by one stair each, then do the same with the right side for one rep. (You will be one stair lower than you were at the start.)

Photography by Mohamed Sadek. Art direction by Kathryn Marx.