GymPlan AIPower Stairs
Power Stairs is an intermediate compound strongman that mainly works your hamstrings, with help from your adductors (inner thighs), calves, glutes, lower back, quads, shoulders and traps.
How to do the power stairs
- In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
- Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
- As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
- Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the power stairs work?
It mainly works your hamstrings; your adductors (inner thighs), calves, glutes, lower back, quads, shoulders and traps assist.
How many sets and reps of power stairs should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the power stairs good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.