Stand in front of a sturdy step or bench. Step up with one foot, followed by the other, then step back down. Strengthens quadriceps, hamstrings, glutes, and calves, mimicking the stair-climbing motion.
Step-Ups
Stand tall and take a step forward with one foot. Lower your hips until both knees are at about 90-degree angles. Push back up to the starting position and switch legs. Targets glutes, and calves, improving balance and coordination.
Lunges
Stand with the balls of your feet on the edge of a step. Raise your heels as high as possible, then lower them below the step level. Strengthens the calves, crucial for the push-off phase during stair climbing.
Calf Raises
Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to standing. Works the glutes, quads, hamstrings, and calves, providing overall lower body strength.
Squats
Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes, then lower back down. Strengthens the glutes, hamstrings, and lower back, supporting the hip extension movement in stair climbing.
Glute Bridges
Stand in front of a sturdy box or platform. Jump onto the box with both feet, landing softly. Step back down and repeat. Enhances explosive power in the legs and improves cardiovascular fitness, both vital for efficient stair climbing.
Box Jumps
Stand a few feet in front of a bench. Place one foot behind you on the bench. Lower your hips until your front thigh is almost parallel to the ground, then push back up. Targets the quads, glutes, and hamstrings individually, improving balance.
Bulgarian Split Squats