FitnessU

Staircase workouts

Stair workout

Warm up: (Perform one set of each exercise below)

• Toe Taps on bottom Step: Stand facing the staircase and bring one leg up at a time to tap the top of the bottom step of the staircase. Alternating 20 times for the first set. Immediately following do the same movement but faster so that your feet are quickly moving up and down, perform 50 reps for another set.
• Double Step Stair Walks: Climb the staircase by stepping on every other step slowly until you reach the top of the stairs. Then walk back down. Perform this 1-3 times through.
• Hip Flexor Lunge Stretch: Standing at the bottom of the staircase, about a foot away from the bottom of the first step, take your right leg and step on the second step from the bottom, drop down into a deep lunge, bending the front knee to 90 degrees, feeling the stretch in the left hip flexor. Hold this lunge for about 3 seconds, then switch legs. Alternate the lunges for 20 reps total.

Workout circuit:

• On-Off Jumping Jacks: 16 Jacks Total: Stand at the bottom of the staircase. Perform a jumping jack, step onto the first step, with both feet planted on the first step, perform another jumping jack on the step. Then step down off the step and perform another on the ground, step back on the first step and repeat. 16 Jacks are to be completed, 8 on the ground, 8 on the step.
  
• Single Leg outer thigh lifts: 8-10/leg: Assume the same position you started in for side lunges. Step your right leg onto the bottom step then lift your left leg out to the side, keeping your knee facing the side, leading the lift with your heel up to engaged the outer thigh/glute. Once you complete 12-16 on this leg, turn and face the opposite direction and perform the movement with your right leg.
  
• Stair Push-ups: 10x: Face the staircase straight on again. Depending on your height bring your hands to a step level that will place your body in a full plank positon, back flat and feet still on the ground and hands on the edge of the step slightly wider than shoulder width apart. Lower your chest to the step until your elbow joint reaches 90 degrees. Your elbows should point backwards to an angle and not come out horizontally from your shoulders. Press yourself back up to the starting plank position.
  
• Single Leg Propulsion Jumps: 10 jumps/leg: Stand in front of the staircase and place your right foot on the first step, pushing through your heel on the step propel yourself upwards bringing the left leg off the floor and the right leg off the step, then return to start position with your right leg on the step and left leg back to the floor. This is essentially a single leg jump. Repeat 10 jumps on the right leg, then switch and jump with the left leg for 10 jumps.
  
• Staircase Mountain Climbers: 20 reps/leg: Assume the same position you started with for pushups but bring your hands directly under your shoulders. Lift your right leg up and bring your right knee into your chest, then place it back and bring your left leg into your chest. Repeat this motion alternating knees for 20 times on each leg.
• Staircase Doulbe Step Runs: 1-2 Rounds for beginners and 3-4 rounds for advanced.

REPEAT WORKOUT CIRCUIT:
1-2 Rounds for Beginners and 3-4 Rounds for Advanced

— Samantha C., American University

Staircase workouts

Perform each of the following stair exercises up 20-30 steps (typically 2-3 flights of stairs) for 2-3 sets. Either complete all the sets for one exercise before moving on to the next or complete 1 set for each exercise and then repeat until all the sets are completed. You may adjust the amount of steps and/or sets to change the difficulty of the workout. Use a sturdy nearby railing as needed for assistance.

• Deep Strides: Alternate legs as you skip one or two steps each step. Go slow, don’t run! This is great for stretching the hip flexors and building unilateral leg strength; that is, single-leg strength.
  
• Lateral Crossovers: Face sideways. Alternate legs each step. Make sure the trailing leg comes across the front of the lead leg. For greater intensity, skip one step with the lead leg. Avoid skipping steps with the trailing leg to keep from over-twisting the knee. This is a good lateral movement for overall glute development.
  
• Inchworms: Reach down with your hands so that they are planted a step above your feet. Keeping your feet where they are, walk up the steps to extend your body. How far you can go will depend on your height, flexibility, and core strength. When you reach your “limit,” keep your hands where they are and walk your feet back to one step behind your hands. Repeat this motion as you move up the stairs.
  
• Up 3, Down 1: Move up the stairs at a quick pace, making sure that both feet touch each step. After going up three steps, back track one step with both feet. Continue this pattern up the stairs. This requires coordination and increases the heart rate.
  
• Crab Step-ups: Reach with your hands so that they are planted either 1 or 2 steps above your feet. Then, bring one foot at a time up onto the same step as your hands. Your hands should remain inside your feet. Bend your knees slightly as necessary to avoid over-stretching the hamstrings. Slowly and carefully work your way up the stairs. This movement creates greater hip mobility and flexibility.

Whether your goal is to lose weight, build strength, or improve flexibility, all it takes is a few extra steps!

— Frankie R., Lipscomb University

Staircase workout

• Jump Squat: Start standing with feet hip width apart and arms relaxed by your sides. As you stand in front of the first step of your staircase, create a slight bend in your knees, use the power of your legs, and jump onto the first step as you lower into a squat. Arms will naturally swing up and down as you jump. Gain balance and then from that low squat, jump again onto the next step. Targeting your glutes and quads, this will make your legs burn! Try doing 8 steps for 2 rounds.
  
• Step-Kick: Start standing with feet hip width apart and arms relaxed by your sides. Step your right foot onto the step and at the same time, lift your left leg behind you, keeping your hips squared and your foot flexed. Then step your left foot on the next step and raise your right leg behind. Do this all the way up your staircase 3 times. To modify, you can take this move onto the floor.
  
• Lunge on the stairs: Start standing with feet hip width apart and arms relaxed by your sides. Step your right foot up on the first step and keep your left foot on the ground, heel lifted as you bend your left knee into a lunge. Raise your arms up overhead, with arms close to your ears and do 10 pulses in your lunge, then switch sides. To intensify, you can use hand weights and to modify, you can do the same move on the floor.
  
• Two-at-a-time: Start standing with feet hip width apart and arms relaxed by your sides. With your core engaged and a slight bend in your knees, step your right foot up to the second step and then your left foot up to the 4th step so you are climbing the stair case two steps at a time. The faster you are able to go, the more of a cardio or aerobic exercise this will become. Do this up your staircase two times.

— Eliza, University of Massachusetts Amherst