Stair Jump

Stair Jump


This exercise involves jumping up and down a set of stairs, using explosive power to propel yourself up each step. It is a high-intensity cardio and lower body workout that can improve leg strength, endurance, and agility.

Muscle Group

Equipment Required

Stair Jump Instructions

  1. Stand at the bottom of a flight of stairs.
  2. Jump up onto the first step with both feet.
  3. Immediately jump back down to the ground.
  4. Jump up onto the second step with both feet.
  5. Immediately jump back down to the ground.
  6. Continue jumping up one step at a time until you reach the top of the stairs.
  7. Once you reach the top, jump back down to the bottom and repeat the exercise for desired number of sets.

Stair Jump Form & Visual

Stair Jump

Stair Jump Benefits

  • Improves cardiovascular endurance
  • Strengthens leg muscles
  • Increases explosive power
  • Improves balance and coordination
  • Burns calories and aids in weight loss
  • Can be done anywhere with stairs

Stair Jump Muscles Worked

  • Quadriceps
  • Glutes
  • Calves
  • Hamstrings
  • Core muscles

Stair Jump Variations & Alternatives

  • Single-leg stair jump
  • Double-leg stair jump
  • Stair jump with lateral movement
  • Stair jump with forward and backward movement
  • Stair jump with medicine ball toss
  • Stair jump with resistance band
  • Stair jump with weighted vest
  • Stair jump with alternating legs
  • Stair jump with high knees
  • Stair jump with butt kicks