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 an 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

4 thoughts on “Best Butt Exercises: Stair Climbing

  • May 25, 2018 at 3:47 am

    What if my apartment doesn’t have an elevator.Just walk down the stair slowly?

    • May 28, 2018 at 5:01 am

      Hi Chynna! I assume you mean for getting back down the stairs once you’ve gone up, which I didn’t really cover in the instructions!
      Walking back down the stairs would be fine and is a great way to get your cardio exercise minutes up – keeps your blood flowing and also serves to give your quads a break. Just be sure to hold on to the handrail especially if you’ve got jelly legs from all the stair climbing!

  • August 24, 2018 at 10:07 pm

    How long do you think it will take to see results? I’m on my 6th day so far.

    • August 28, 2018 at 6:30 am

      Hey Lloyd, that’s an excellent question! However, the answer depends on specifics – what specific results are you after? For example, do you want to lose weight overall, or tone up your butt, or improve your cardio fitness, or something else?

      Everyone’s body is different, but I would say that if you aren’t feeling any kind of burning/muscle fatigue during this exercise itself, or in the days following it, then you probably need to up the ante to challenge your body! For example, this can be done by holding weights or increasing the intensity or speed of the exercise. You need to use progressive overload to see results!

      Once you are clear about what you’re trying to achieve, you can tailor your exercise routine to be more effective for that particular goal!


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