Stair Jump

How to do it

1. Stand at the bottom of a flight of stairs, feet hip-width.
2. Dip into a quarter squat and swing the arms back.
3. Jump up onto the second or third step with both feet.
4. Land softly with the whole foot on the step and knees bent.
5. Reset and continue up the stairs, then walk back down.

Tips

• Pick a number of steps you can land on with full control.
• Land with the whole foot on the step, not only the toes.
• Keep the chest up and the eyes on the landing step.

Common mistakes

• Landing on the edge of the step with the heels hanging off.
• Rushing the next jump before you are stable.
• Jumping down the stairs instead of walking.

Muscles worked by the Stair Jump

• Gluteus maximus Primary18%
• Quads (vastus lateralis) Primary16%
• Calves (gastrocnemius) Primary14%
• Quads (vastus medialis) Primary12%
• Calves (soleus) Secondary8%
• Quads (rectus femoris) Secondary8%
• Hamstrings (biceps femoris) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Stair Jump alternatives

Same equipment

• Box Step Up JumpBodyweight
• Broad Jump to SprintBodyweight

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Box JumpBodyweight
• Broad JumpBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Box JumpBodyweight
• Broad JumpBodyweight
• Countermovement JumpBodyweight
• Vertical JumpBodyweight

Similar exercises

• Hurdle JumpBodyweight

Frequently asked questions

What muscles does the Stair Jump work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Stair Jump good for beginners?

The Stair Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.

What is a good alternative to the Stair Jump?

For example the Box Jump, Broad Jump and Box Step Up Jump. They train mostly the same muscles.

How do you make the Stair Jump harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

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