Using Your Stairs to Step Up Your Home Workout Game

Make sure your stairs are clutter-free and that you have enough space to move around safely.

If your balance or coordination is a little wobbly, you may want to use the handrail for stability and avoid running up and down your stairs.

The Workout

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

Warm-up: Stair Run or Toe Taps

Start with the toe of one foot on the edge of the bottom stair and the other foot firmly on the ground under your hips. Push off with your bottom foot and switch legs in mid-air and landing with the opposite foot on the stairs and ground. Continue this explosive movement, alternating feet and tapping the stair without stopping. If you have knee problems, don’t do an explosive movement here – just step up and down.

Repeat for 3 sets of 1 minute each.

Stair Box Jumps

Stand at the bottom of your stairs with your feet shoulder-width apart. Bend your knees in a squat motion and, in one explosive movement, jump with both feet at the same time up to the first stair. Try to land softly by bending your knees as you land. Step back down.

Repeat for 3 sets of 10 jumps.

Bonus move: aim for the 2^nd or 3^rd stair up (be careful!)

One Leg Lunges

Stand tall with one foot firmly on the ground and one foot balanced behind you on the stair. Bend the front leg and lower yourself down until your upper thigh is parallel to the ground. If your front knee goes over your toes, readjust that foot forward until you create a 90-degree angle when you bend. Return to the starting position.

Repeat for 6 sets of 12 repetitions on each side.

Bonus: Hold weights in both hands as you lunge.

Uneven Squats

Stand in a wide stance with one foot on the first stair and the other foot on the landing. Your toes should be pointed outward slightly. Hold your hands together in front of your chest. Lower your body down by sitting back in a squatting motion while keeping your back straight. When you reach a 90-degree angle with your lower legs, hold for about one second and then push your body back up to the starting motion.

Repeat for 6 sets of 12 repetitions on each side.

Calf Raises

Stand tall on the first step with your feet shoulder-width apart. Slowly raise your heels until you are on the balls of your feet, pause at the top, and slowly lower back down.

Repeat 3 sets of 25 reps.

Mountain Climbers

Place both of your hands on the bottom stair. Get in a push-up position and create a straight line from your head to your feet. Make sure your core is engaged as you explosively bring your knee (alternating one at a time) inward toward your chest.

Repeat for 3 sets of 1 minute

Push-ups

Place both of your hands on the bottom stair. Get in a push-up position and create a straight line from your head to your feet. Make sure your core is engaged as you bend at your elbows and lower your body toward the stair. Continue lowering until your upper arms are parallel to the stair.  Pause for one second before rising back to the starting position.

Repeat for 4 sets of 12 repetitions

Bonus: Flip around and put your feet on the stairs and hands on the floor below. Create an incline push-up that will make you work!

Tricep Dips

Sit on the bottom stair with your hands placed behind you on the second stair. Place your weight on your hands as you slide your bottom off the first step and lift your hips. Bend your elbows and lower your hips down. When your arms bend to a 90-degree angle, pause and return to the starting position.

Repeat for 3 sets of 15 repetitions

Bonus: 1.) Place a weight or book on your lap or 2.) lift one leg and perform dip with your leg extended.

Cool Down:

Toe tap on the bottom stair at a slower pace for 5 minutes.

The Bottom Line

Using the stairs in your home can be a fun way to add a new level of difficulty to your usual workout. Remember to be careful when incorporating stairs into your workout, listen to your body, and adjust the exercise as needed.