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
Common Mistakes
Common mistakes content is coming soon.
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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