Exercises you can do on Stairs

Hey All! Here’s a set of exercises you can do on a set of stairs; they’re not just for running up and down.  Try these exercises out and do some intervals of running stairs in between them to really create a cardiovascular challenge.

Try them out and tell me what you think! The photos for this workout were taken at the Constable Ezio Faraone Park 11004 – 97 Ave NW, Edmonton, AB.
Instead of repetitions, try intervals of 30 to 45 seconds of the  resistance exercises and 15 seconds of recovery. If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.
Try to perform these exercises one after the other 3 to 5 times and try and run up and down the stairs to increase the difficulty of your workouts!
Do these exercises 2-5 days a week.

1. Squat Jumps (Leg Power-Strength/Core)

  • Standing at the bottom of the stairs.
  • Bend your knees slightly and swing your arms back.



  • As you swing your arms forward, jump up, land on the next step up, and  immediately repeat until time is up. You can make this exercise harder by holding a weight in your one or both hands or jumping two or three steps at a time.

2. Bear Crawl (Full Body-Shoulder/Core Focus)

  • Standing at the bottom of the stairs, bend forward at the hips, and place your hands on the step. Your weight is supported on your hands and feet equally.



  • Move your opposite hand and foot to the next step, remaining on all fours and continue up the stairs until time is up. For a more advanced workout, do the bear crawl down the stairs. Caution, there is a greater risk of falling.


3. Walking Upstairs Backwards (Quads/Stability)


  • Perform this exercise with caution and make sure your whole foot is on the step before shifting your weight.
  • Standing at the bottom of the stairs with your back towards them.



  • Step back on to the step and pushing through your heel raise up and bring your other leg up to the next step. Continue until time is up. To make this more challenging try wearing holding a dumbbell in each hand.

4. Stair Lunges (Legs)


  • Start at the bottom of a set of stairs facing towards them, step forward with your right foot, and place it flat onto the first step.



  • With a slight lean forward, bring the opposite leg from behind up and to the next step. Continue until time is up.  To make this more challenging, increase the number of stairs you climb each rep.


Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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