The best butt exercise this week is simple, free, and hopefully gets you out of the living room!

This week you’ll be getting a bit of cardio action in by slogging it out on the stairs.

spiral stairs

Exercise: Stair Climbing
Muscles worked:  Glutes, Quads,Hamstrings, Calves, and Cardiovascular system
Jolie Recommends: 10 mins of stair climbing, taking 2 steps at a time.
Difficulty rating: 2
Effectiveness rating: 9

First up, you’ll want to find yourself a location that has a decent set of stairs. If you live in apartment block, or there is a tall public building nearby or even a stadium, you’re all set.

Best Butt Exercise #24: Stair Climbing


How to Do the Move

  1. Take 2 steps at a time or as many as you can comfortably manage, focusing on engaging your glutes to pull your body up and forwards.
  2. Keep a steady pace, alternating legs as you climb. Take a rest at landings if you need to catch your breath.

Perfecting Your Form

  • Use the handrail and/or wall if you need to help with balance (especially as your muscles begin to fatigue).
  • Use mental focus on engaging the glutes to help propel you up each stair; this will take the strain off your quads.
  • Aim for a slow and steady pace until you perfect your form and balance.

Reppin’ It

Stair climbing is not your conventional sets-and-reps kind of exercise, so I’m going to give you a recommended time on this one: try for 10 minutes of step climbing (or more if you are feeling up for it!)

Rest when necessary, and keep good form even when your muscles begin to fatigue.

If you find that your technique starts to get sloppy, rest for a moment until you have recovered. It is better to perform less of an exercise in a safe manner and avoid injury than push yourself to an unsafe point where you may potentially hurt yourself.

Best Butt Exercises: Stair Climbing

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