Stair climbing

5 × 2-3min  ·  Equipment: No equipment

Muscle groups: Legs & glutes · Cardio

How to do stair climbing

1. Stand in front of the stairs and warm up your knees and ankles.
2. Climb at a steady pace placing the whole foot on each step.
3. Keep your torso upright and push up through your glutes.
4. Use the railing only for balance, not to pull yourself up.
5. Walk back down calmly to recover and then repeat.
6. Control your breathing and keep the effort steady on each set.

Mistakes to avoid

• Don't climb by pulling yourself up on the railing; use it only for balance.
• Don't skip steps to avoid overloading your knees.
• Climb and descend with your whole foot to spread the load.
• If your knees hurt, slow down and cut the number of sets.

Progression

• Start with 5 sets of 2-3 minutes at a steady pace.
• Each week add time or climbing speed.
• For more intensity, take two steps at a time or carry extra weight.
• Once you control the pace, rest less between sets for more density.