Stair-up
Expert Advice
Drive through the heel of your leading foot to maximize glute activation and maintain an upright posture.
How-to-do Steps
- Stand at the bottom of a staircase.
- Step up with one foot, pressing through your heel to lift your body up.
- Bring the other foot to meet the leading foot on the step.
- Step back down and repeat, alternating the leading foot with each step.
- Continue for the desired number of repetitions or time.
Track Stair-up in FitAI
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Muscles Worked
Stair-up primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Quads30%
Secondary
Calves10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Stair-up work?
Stair-up primarily targets the Glutes, Quads. Secondary muscles involved include Calves. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Stair-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Stair-up suitable for beginners?
Yes, Stair-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
