10 exercises you can do on stairs

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

One of the easiest ways to diversify your running workout is to add bodyweight exercises. This can be squats, push-ups, or stair running. By the way, on the steps you can do all of the above. And we will tell you how to do the exercises correctly.

1. Push-ups from the stairs

Choose an incline angle in which you can perform the push-ups correctly. Hands should be slightly wider than shoulders, palms turned slightly to the sides. When doing push-ups, the angle between the elbows and the body should be approximately 45 degrees.

Make sure that the body forms one straight line, not only in the starting position, but also during movement: the pelvis should not protrude back, the back should be straight without deflection in the lower back.

Do 10 reps.

If this option seems too easy for you, you can complicate the push-ups with claps or perform oblique push-ups (legs will be higher than the hands).

2. Romanian squats

These lunge squats are performed in much the same way as the classic squats. The load on the muscles changes due to the fact that the hind leg is not on the floor, but lies on a hill (steps, bench).

During the exercise, the back should be straight, the foot of the supporting leg rests on the ground with the entire surface. The working knee in the lower position does not protrude beyond the toe. Try to lower the knee of your free leg as low as possible. Make sure that the heel of the supporting leg does not come off the floor.

Do 10 reps.

3. Crawling up the stairs

Get on all fours with your feet on the ground, hands on the bottom step. From this position, begin to crawl up the stairs so that the opposite arm and leg work in a pair: right arm and left leg, left arm and right leg. If the steps are not very high, then go through several at the same time.

Do 10 reps.

4. Walking lunges

This exercise is performed in the same way as standard walking lunges, but only upward. This puts additional stress on the flexors of the leading leg.

Try to lower the knee of your free leg as low as possible. The knee of the supporting leg does not extend beyond the toe level. When lifting, try to transfer the weight not forward to the toe of the supporting leg, but to the heel (when lifting up, press on this part of the foot). Thus, you save your knees from unnecessary stress.

Do 10 reps.

5. Burpee

This exercise is suitable for wide steps. Perform burpee on the bottom step. At the moment of jumping up, go one step higher. Then do another repetition on it. Jump back to the first step.

Exercise technique

Stand up straight with feet shoulder-width apart. From this position, sit down, rest your hands on the floor, take your legs back in a jump and at the same time lower yourself to the floor, as if you are performing a push-up. From the bottom position, rise to the plank position with an emphasis on straight arms. Pull your legs to your arms in a jump and jump up (you can slap your hands over your head).

Do 10 reps.

Burpees can also be performed in this way:

6. Long jump

This is a very simple and useful exercise to build strength.

Place your feet shoulder-width apart, perform a half-squat, pull your arms back and down. Jump forward and up to the next step. At the moment of repulsion from the surface, bring your hands forward, helping yourself to jump further and maintain balance.

Try to land softly on your toes. In order for the jump to be soft, you need to pull the body up not only with the strength of the legs, but also using the press. While jumping, tighten your abs, trying to pull its lower part as high as possible towards the ribs.

Do 10 reps.

7. Corner with emphasis on straightened arms

Sit on a step, rest your hands on it, legs extended forward. Tighten your mid and lower abdominals, push down firmly on your arms, expanding your shoulder girdle and making it an arch. Try to lift your pelvis off the step you are sitting on while lifting your legs. Hold this position for 15 seconds.

If you find it difficult to keep the corner with straightened legs, bend them. If you can't get your legs off the support at all, lift your pelvis and try to raise your lower body.

8. Sprint

A sprint is a sprint, even on an incline. Try to run upstairs as quickly as possible. Be very careful and hurry in moderation.

Bend your body forward a little while running. Push off with the balls of your toes. Keep your knees soft and your spine in a neutral position. And don't forget to include your arms and upper body.

9. Jumping on one leg

When jumping, try to land on the balls of your toes. Keep your knees soft. Remember to help yourself with your hands and engage your abdominal muscles to help you better maintain your balance.

Complete 10 sets of 15 meters (five trips on each leg).

10. Cross-country running

Before doing this exercise on a ladder, it is a good idea to practice a little on a flat surface. You should run upside down not with an attached step, but alternately crossing your legs: in front of the right leg, then the left.

Complete three sets of 15 meters.