10 minute Stair Exercises

Having the strength to go up and down the stairs is important to help you stay mobile and independent.

To climb and descend stairs, you engage muscles in your hips, legs, and core, which support your joints including your knees and ankles. If you don’t use these muscles, stairs can seem like an insurmountable mountain. We’re excited to share exercises to build strength in your lower body to enable you to conquer stairs.

All you need is one step indoors or outdoors. You can also use a workout step that you can find at stores or online. (Here is a link to an example of one. If you purchase one through this link, we may receive a small commission. This helps us to continue to post free content on YouTube. Thank you so much for your support!)

For safety, we recommend being near a railing or wall for stability. If you’re using a workout step, you can place a chair next to the step. Having a loved one or friend to provide company and help if needed is recommended as well.

We start this workout with a short warmup, followed by a cooldown that includes lower body stretches. Do 10 repetitions right and left for each exercise. Start with one set and build up to 3 sets.

These exercises can be part of the recommended two full body strength sessions per week. One option is to add them to your lower body strength work.

Side Step Up

• Stand with your right side next to the step.

• Place your right foot solidly on the step. Put the weight in your outside heel and press up so your left foot meets your right on the step.

• Lower your left foot to the floor followed by your right.

• Do 10 reps on each side.

Step Back

• Stand on top of the step, feet hip width apart with a slight bend in the knees.

• Step the right foot back so it touches the floor. Be mindful to keep your standing knee over your ankle — put the weight in the outside of your heel.

• Return the right foot to the top of the step.

• Do 10 reps on each side.

Want to try workouts using household tools? Try our Kitchen Towel workout and Book Workout!

Feeling like taking a stroll? Check out our series of walking workouts ranging from 5 minutes to 40 minutes.

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