Whether you’re climbing actual stairs or using a stair climber, both are easy to use, and you can customize them to suit your fitness level. When used regularly for at least 20 minutes, four to five times a week, climbing stairs and stair climbers can increase your endurance, stamina and strength. The machine challenges your legs to climb a moving set of stairs continually. As your fitness increases, you can continue to challenge yourself by increasing the speed and resistance setting on the machine. People with knee or back issues who cannot run on a treadmill might find a stair climber easier on their joints.
With so much emphasis on your legs, hips and buttocks while on a stair climber, if done correctly, you will see considerable results in the toning of your lower body.
Here’s a five-step stair-climbing workout that does that and more.
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Why Stairs Work for Your Glutes
The gluteus maximus is the biggest muscle in your body, and stairs force it to work harder than walking or jogging on flat ground. Every step up is a mini deadlift—you’re driving through your heel, activating your posterior chain, and fighting gravity with your bodyweight. Add tempo, variation, and resistance, and you’ve got a glute workout that rivals any gym session.
1. Warmup
Spend the first five to 10 minutes of your workout warming up by climbing stairs at a moderate pace, as placing stress on cold muscles can cause injuries. Gradually increase the speed as your body and muscles warm.
2. Gradually increase the duration of your workout
Walk up the stairs for 15-minute sessions at first, and gradually increase the duration to 30 minutes as you become stronger. Attempting to do too much too soon can lead to injuries. Place your entire foot on the step and push through your heel to lift your body, which can help activate your glutes.
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3. Jog in intervals
Insert jogging intervals into your stairs session to increase the cardiovascular benefit and maximize muscle growth and tone. Every fifth flight, increase your pace to a jog and then return to walking.
4. Perform step-ups on the stairs
Stand facing the stairs while holding five to 10-pound dumbbells or a medicine ball in your hands. Lift your right foot and place it on the step. For a higher reach and to increase the challenge to your glutes, place your foot on the second or third step rather than the first.
Keep your knee aligned with your ankle. Push through the right foot to lift your body onto the step. Hold the lift for one count, and then lower your left foot back to the starting position. Complete three sets of eight to 12 repetitions on each leg.
5. Lunge on the stairs to target your glutes
Face the stairs and step the right foot on the second or third step, with your knee bent to 90 degrees. Lower your left, or back, knee to the ground. Push through both feet to rise to the starting position. Complete three sets of eight to 12 repetitions on each leg.
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Tips for Maximum Glute Gains
- Use your heels. Pushing off with your toes shifts the work to your quads. Keep the pressure in your heels to activate glutes.
- Stay upright. Leaning forward takes tension away from your backside and into your lower back.
- Mind-muscle connection. Don’t rush it. Feel your glutes working on each rep—especially during the squeeze at the top.
- Add resistance. Weighted vests, backpacks, or dumbbells can take this to the next level.
How Often?
Start with two to three stair workouts per week, depending on your overall training split. Combine this with strength training and mobility work for the best results.
The Bottom Line
Forget endless squats. If you’ve got stairs, you’ve got a killer glute workout. It’s free, it’s effective, and it hits your butt hard. Do it consistently, push yourself each session, and you’ll start seeing that lifted, tighter shape from behind—without ever stepping foot in a gym.
Let the stairs lift your glutes. One step at a time.
