{"id":43364,"date":"2022-05-18T00:08:57","date_gmt":"2022-05-18T00:08:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43364"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"stairs-workout-muscles","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/","title":{"rendered":"Stairs Workout Muscles Worked And How To Make It More Effective"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#What_Muscles_Does_Climbing_Stairs_Workout\" >What Muscles Does Climbing Stairs Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Gluteus_Maximus\" >Gluteus Maximus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Quadriceps\" >Quadriceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Hamstrings\" >Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Calf_Muscles\" >Calf Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Hip_Flexors\" >Hip Flexors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Abdominal_Muscles\" >Abdominal Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Sample_Stair_Workout\" >Sample Stair Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Stair_Climber_Benefits_For_Health_And_Fitness\" >Stair Climber Benefits For Health And Fitness<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Cardiovascular_Health\" >Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Improved_Lung_Function\" >Improved Lung Function<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Improved_Balance_And_Coordination\" >Improved Balance And Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Low_Impact_Exercise\" >Low Impact Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Bone_Strength\" >Bone Strength<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#How_To_Make_Your_Stair_Workout_More_Effective\" >How To Make Your Stair Workout More Effective?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Maintain_Proper_Form\" >Maintain Proper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Increase_The_Intensity\" >Increase The Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Add_Intervals\" >Add Intervals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Avoid_Holding_On\" >Avoid Holding On<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Use_Proper_Footwear\" >Use Proper Footwear<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#Start_Slowly\" >Start Slowly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Does the thought of going up a flight of stairs make you dread the gym? If so, you&#8217;re not alone. But, what if we told you that by adding a stairs workout to your routine you could tone your legs and butt, while also getting your heart rate up? <\/span><span style=\"font-weight: 400;\">The muscles that are worked in a stair workout depend on how you position your body and which muscles you use to power through the move. For example, when you place your body weight on your heels and use your glutes and hamstrings to drive the stairs, meaning that you&#8217;ll work those muscles more than if you were to stay on your toes and use your quads. <\/span><span style=\"font-weight: 400;\">These benefits aren&#8217;t reserved for the stairmaster\u2014plain old stairs will do the trick. And, if you want to make your stair workout even more effective, read on.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Does_Climbing_Stairs_Workout\"><\/span><strong>What Muscles Does Climbing Stairs Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following muscles are targeted by a stair workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gluteus_Maximus\"><\/span><strong>Gluteus Maximus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The gluteus maximus is the largest muscle in the body and is responsible for extending the hip (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538193\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Most people know it as the muscle that makes up the buttocks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from aesthetic reasons, <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">working out<\/a> this muscle is important for preventing lower back pain and knee injuries. This is because it&#8217;s one of the dominant muscles in the posterior chain.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your posterior chain includes all the muscles that run down the back of your body, from your traps and lats all the way down to your glutes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quadriceps\"><\/span><strong>Quadriceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quadriceps are a group of four <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">muscles<\/a> located on the front of the thigh. They&#8217;re responsible for extending the knee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strong quadriceps muscle will help to stabilize the knee joint and reduce the risk of knee injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK513334\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstrings\"><\/span><strong>Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Think of your hamstrings as the opposite of your quadriceps. Whereas the quads extend the knee, the hamstrings flex the knee. The hamstrings are located at the back of the thigh and are made up of three muscles: the semitendinosus, semimembranosus, and biceps femoris (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK546688\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The hamstrings play an important role in many activities, such as walking, running, and jumping.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Muscles\"><\/span><strong>Calf Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calf muscles are located on the back of the lower leg. They&#8217;re responsible for plantar flexing of the foot, which is pointing your toes downwards (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459362\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strong calf muscles are important for balance and stability. They also help to absorb impact when you walk or run.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Flexors\"><\/span><strong>Hip Flexors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your hip flexors are a group of muscles that attach your pelvis to your femur (thigh bone). They&#8217;re responsible for flexing the hip, which is bringing your knee up towards your chest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482445\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strong hip flexors are important for activities such as sprinting and kicking. They also help to stabilize the pelvis and lower back.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">Active Rest Day Benefits, Workouts, And Diet<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-43333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-1024x576.png\" alt=\"stairs workout muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5953.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Abdominal_Muscles\"><\/span><strong>Abdominal Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Looking to have a set of six-pack abs? Then you&#8217;ll need to work on your abdominal muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are four main muscles in the abdominal region: the rectus abdominis, external obliques, internal obliques, and transverse abdominis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551649\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rectus abdominis is the muscle that makes up the &#8220;six-pack.&#8221; The external and internal obliques are located on the sides of the abdomen and are responsible for twisting and bending the trunk. The transverse abdominis is located deep within the abdominal region and helps to stabilize the spine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Stair_Workout\"><\/span><strong>Sample Stair Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to stair workouts, start with a simple routine like the one below. Once you&#8217;ve got the hang of it, you can add more difficult exercises to your routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform 3 rounds of this workout, with 1-minute rest in between each round.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The RPE scale is a measure of perceived exertion. 6 is easy, 8 is moderate, 10 is hard, and 12 is an all-out effort.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow climb at 3\u20134 RPE for 45 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Double step at 3\u20134 RPE for 25 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow climb for 45 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sidestep at 3\u20134 RPE for 30 seconds on each side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint at 7-8 RPE for 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow climb for 45 seconds.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-38747 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5879-1024x576.png\" alt=\"stairs workout muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5879.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5879-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5879.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5879.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stair_Climber_Benefits_For_Health_And_Fitness\"><\/span><strong>Stair Climber Benefits For Health And Fitness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Aside from building and toning muscle, stair workouts have several other benefits for health and fitness.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cardiovascular_Health\"><\/span><strong>Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercise is any exercise that gets your heart rate up and keeps it up for an extended period. This type of exercise is important for heart health and can help to reduce the risk of heart disease (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.cir.0000048890.59383.8d\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Climbing stairs is a great form of cardiovascular exercise. Depending on the intensity, stair workouts can burn a lot of calories and get your heart rate up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><strong>Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to lose weight, then stair workouts can be an effective addition to your exercise routine. This is because they can help to increase your metabolic rate and burn more calories (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-021-10965-9\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stair workouts are also a great way to tone your muscles, which can help to boost your metabolism even further.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Lung_Function\"><\/span><strong>Improved Lung Function<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Climbing stairs is a great way to improve your lung function. This is because it&#8217;s a weight-bearing exercise, which means that it requires you to use <a href=\"https:\/\/betterme.world\/articles\/cable-machine-exercises\/\">your muscles<\/a> to lift your body against gravity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of exercise can help to increase your lung capacity and improve your respiratory function. In patients with chronic obstructive pulmonary disorder, stair-climbing is a safe method that is used to assess lung function in patients post medical interventions (<\/span><a href=\"https:\/\/journals.lww.com\/jcrjournal\/Abstract\/2017\/05000\/Stair_Climbing_Capacity_as_a_Marker_of_Improvement.10.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-38692 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1024x576.png\" alt=\"stairs workout muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5348.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Balance_And_Coordination\"><\/span><strong>Improved Balance And Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stair workouts can also help to improve your balance and coordination (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/sms.12113\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This is because they require you to use both your upper and lower <a href=\"https:\/\/betterme.world\/articles\/post-workout-recovery-shakes\/\">body muscles<\/a> to move.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of exercise can also help to improve your proprioception, which is your ability to sense the position of your body in space.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Low_Impact_Exercise\"><\/span><strong>Low Impact Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stair workouts are a great form of <a href=\"https:\/\/betterme.world\/articles\/dynamic-warm-up-exercises\/\">low-impact exercise<\/a>. This means that they don&#8217;t put as much stress on your joints and muscles as higher impact activities like running.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes stair workouts a great option for people with joint problems or injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bone_Strength\"><\/span><strong>Bone Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because stair workouts are a <a href=\"https:\/\/betterme.world\/articles\/stationary-bike-workout-plan\/\">weight-bearing exercise<\/a>, they can help to improve bone density and reduce the risk of osteoporosis (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/bmri\/2018\/4840531\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-38671 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488-1024x576.png\" alt=\"stairs workout muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Make_Your_Stair_Workout_More_Effective\"><\/span><strong>How To Make Your Stair Workout More Effective?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips to make <a href=\"https:\/\/betterme.world\/articles\/5x5-workout-program\/\">your stair workout<\/a> more effective:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maintain_Proper_Form\"><\/span><strong>Maintain Proper Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper form is essential for targeting the right muscles and reducing the risk of injury. When climbing stairs, be sure to land on your heel first and roll through to your toe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep your trunk upright and avoid leaning too far forward. You should also use a controlled movement, rather than bouncing up the stairs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_The_Intensity\"><\/span><strong>Increase The Intensity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To make your stair workout more effective, you&#8217;ll need to increase the intensity. You can do this by increasing the speed at which you climb, or by carrying dumbbells.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try wearing a weighted vest or ankle weights to increase the intensity of your <a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\">workout<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-38315 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5366-1024x576.png\" alt=\"stairs workout muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5366.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5366-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5366.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5366-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5366.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Intervals\"><\/span><strong>Add Intervals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Interval training is a great way to make your stair workout more effective. Interval training involves alternating between periods of high-intensity exercise and low-intensity recovery (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/high-intensity-interval-traininghttps:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/high-intensity-interval-training\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you could sprint up the stairs for 30 seconds and then walk or jog down for 30 seconds. You can repeat this cycle for 10-15 minutes.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Holding_On\"><\/span><strong>Avoid Holding On<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re using a stair climber machine, then you may be tempted to hold on to the handrails. However, this can make your workout less effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is because holding on takes some of the weight off of your legs, which reduces the overall intensity of the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if you&#8217;re using a stair climber machine, be sure to let go of the handrails and challenge yourself to use your legs more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reduce the intensity or speed if you need to instead of holding on.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Proper_Footwear\"><\/span><strong>Use Proper Footwear<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most important things you can do to make your stair workout more effective is to wear proper shoes. This is because the right shoes can help to improve your balance and stability and reduce the risk of injury (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Choosing-the-right-shoe\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look for shoes that have good arch support and cushioning, and that are designed for the type of exercise you&#8217;re doing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slowly\"><\/span><strong>Start Slowly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to stair workouts, then it&#8217;s important to start slowly and gradually increase the intensity. Start with a lower intensity workout and then build up to more intense workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, be sure to warm up before you start your workout, cool down, and stretch afterward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, if you have any medical conditions or injuries, be sure to talk to your doctor before starting a stair workout program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With these tips, you can make your stair workout more effective and get the most out of it.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The stair climber is a great way to get a workout and improve your health and fitness. It targets multiple muscle groups and can give you a toned physique. However, to make your stair workout more effective, you&#8217;ll need to increase the intensity and add intervals.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Stairs_Workout_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Does the thought of going up a flight of stairs make you dread the gym? If so, you&#8217;re not alone. But, what if we told you that by adding a stairs workout to your routine you could tone your legs and butt, while also getting your heart rate up? The muscles that are worked in [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":43365,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[123],"class_list":["post-43364","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Stairs Workout Muscles Worked And How To Make It More Effective - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you know the \u2605 STAIRS WORKOUT MUSCLES WORKED? \u27a4 If not, this post will tell you everything you need to know about stair workouts.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Stairs Workout Muscles Worked And How To Make It More Effective\" \/>\n<meta property=\"og:description\" content=\"Do you know the \u2605 STAIRS WORKOUT MUSCLES WORKED? \u27a4 If not, this post will tell you everything you need to know about stair workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286\"},\"headline\":\"Stairs Workout Muscles Worked And How To Make It More Effective\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\"},\"wordCount\":1637,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Does the thought of going up a flight of stairs make you dread the gym? If so, you're not alone. But, what if we told you that by adding a stairs workout to your routine you could tone your legs and butt, while also getting your heart rate up? <\/span><span style=\\\"font-weight: 400;\\\">The muscles that are worked in a stair workout depend on how you position your body and which muscles you use to power through the move. For example, when you place your body weight on your heels and use your glutes and hamstrings to drive the stairs, meaning that you'll work those muscles more than if you were to stay on your toes and use your quads. <\/span><span style=\\\"font-weight: 400;\\\">These benefits aren't reserved for the stairmaster\u2014plain old stairs will do the trick. And, if you want to make your stair workout even more effective, read on.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Muscles Does Climbing Stairs Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The following muscles are targeted by a stair workout:<\/span>\\r\\n<h3><strong>Gluteus Maximus<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The gluteus maximus is the largest muscle in the body and is responsible for extending the hip (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538193\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Most people know it as the muscle that makes up the buttocks.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Aside from aesthetic reasons, <a href=\\\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\\\">working out<\/a> this muscle is important for preventing lower back pain and knee injuries. This is because it's one of the dominant muscles in the posterior chain.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your posterior chain includes all the muscles that run down the back of your body, from your traps and lats all the way down to your glutes.<\/span>\\r\\n<h3><strong>Quadriceps<\/strong><\/h3>\\r\\n<span style=\\\"f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\",\"url\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/\",\"name\":\"Stairs Workout Muscles Worked And How To Make It More Effective - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you know the \u2605 STAIRS WORKOUT MUSCLES WORKED? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Stairs Workout Muscles Worked And How To Make It More Effective - BetterMe","description":"Do you know the \u2605 STAIRS WORKOUT MUSCLES WORKED? \u27a4 If not, this post will tell you everything you need to know about stair workouts.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/","og_locale":"en_US","og_type":"article","og_title":"Stairs Workout Muscles Worked And How To Make It More Effective","og_description":"Do you know the \u2605 STAIRS WORKOUT MUSCLES WORKED? \u27a4 If not, this post will tell you everything you need to know about stair workouts.","og_url":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286"},"headline":"Stairs Workout Muscles Worked And How To Make It More Effective","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/"},"wordCount":1637,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Does the thought of going up a flight of stairs make you dread the gym? If so, you're not alone. But, what if we told you that by adding a stairs workout to your routine you could tone your legs and butt, while also getting your heart rate up? <\/span><span style=\"font-weight: 400;\">The muscles that are worked in a stair workout depend on how you position your body and which muscles you use to power through the move. For example, when you place your body weight on your heels and use your glutes and hamstrings to drive the stairs, meaning that you'll work those muscles more than if you were to stay on your toes and use your quads. <\/span><span style=\"font-weight: 400;\">These benefits aren't reserved for the stairmaster\u2014plain old stairs will do the trick. And, if you want to make your stair workout even more effective, read on.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Muscles Does Climbing Stairs Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The following muscles are targeted by a stair workout:<\/span>\r\n<h3><strong>Gluteus Maximus<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The gluteus maximus is the largest muscle in the body and is responsible for extending the hip (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK538193\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Most people know it as the muscle that makes up the buttocks.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Aside from aesthetic reasons, <a href=\"https:\/\/betterme.world\/articles\/hypertrophy-workout-plan\/\">working out<\/a> this muscle is important for preventing lower back pain and knee injuries. This is because it's one of the dominant muscles in the posterior chain.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your posterior chain includes all the muscles that run down the back of your body, from your traps and lats all the way down to your glutes.<\/span>\r\n<h3><strong>Quadriceps<\/strong><\/h3>\r\n<span style=\"f ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/","url":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/","name":"Stairs Workout Muscles Worked And How To Make It More Effective - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you know the \u2605 STAIRS WORKOUT MUSCLES WORKED? \u27a4 If not, this post will tell you everything you need to know about stair workouts.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/stairs-workout-muscles\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1121295785.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/stairs-workout-muscles\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"Stairs Workout Muscles Worked And How To Make It More Effective"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/a35eeaecbef663ec0f05875e4a5b9286","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. 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