About this exercise
A plyometric exercise where you explosively jump up onto a step or stair, landing softly and under control. It develops lower-body power, coordination, and cardiovascular conditioning.
Stair Jump
Step by step instructions, muscle activation and variants for the Stair Jump.
MediumGlutesQuadriceps
How to Perform
- Stand facing a sturdy step or box with feet hip-width apart
- Bend your knees and swing your arms back to load the jump
- Explosively push through both feet and jump up onto the step
- Land softly with bent knees, absorbing the impact through your hips and legs
- Step or jump back down to the starting position
- Reset and repeat for the desired number of reps
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCalvesCore
About the Stair Jump
The Stair Jump is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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