Stair Jump
Expert Advice
Focus on soft landings to reduce impact on your joints and maintain control throughout the exercise.
How-to-do Steps
- Stand at the bottom of a flight of stairs with your feet shoulder-width apart.
- Bend your knees and swing your arms back to prepare for the jump.
- Explode upward and forward, using your arms to propel you onto the first step.
- Land softly with your knees bent to absorb the impact.
- Step back down and reset before the next jump.
- Repeat for the desired number of repetitions or time.
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Muscles Worked
Stair Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, Traps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves12%
Glutes12%
Abs12%
Shoulders12%
Chest12%
Traps12%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 8-10
Intermediate3 x 12-15
Advanced4 x 15-20
Frequently Asked Questions
What muscles does Stair Jump work?
Stair Jump primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, Traps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Stair Jump?
For beginners, start with 3 sets of 8-10. Intermediate lifters can do 3 sets of 12-15. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is Stair Jump suitable for beginners?
Stair Jump is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
