Core-Strength Leg Exercises for the Sideways Stairs

Exercises in which you move laterally up a staircase not only work your glutes, hamstrings and quads, but also your thigh adductors and abductors. Because you have to balance your body as you work on stairs, you activate and work your core musculature. You can progress the intensity of these exercises, beginning with step-ups and advancing to one-legged hops. Also, add dumbbells to an arm pump on step-ups, increasing the pressure on your abdominals.

  1. Step Up and Pump

    • Lateral step-ups are a beginner plyometric exercise that’ll work your lower body and core muscles. Plyometrics is a method of training that takes advantage of the stretch-shortening property of your muscles. Begin by standing sideways next to a stair case with your right side closer to the first step. Keep your feet close together and parallel. Step up with your right foot, pushing off with your left foot. Follow your right leg with your left leg so that both feet meet on the first step. Immediately step back down with your left leg and then follow with your right leg. Perform 15 reps. Turn around and do another 15 reps with your left foot as the lead to complete one set. Repeat the exercise for two more sets. Increase the intensity of the exercise by holding a pair of 5- to 10-pound dumbbells. On each step up, pump both arms up and forward at chest height, providing your core muscles with a rigorous workout.

    Bound for Power

    • Perform a lateral bounding exercise on stairs, which involves jumping off from one foot and landing on the other. It’s a moderately intense plyometric exercise, building power in your legs and core. When you bound, focus on gaining horizontal distance, using the height of the movement to maximize that distance. Begin by standing sideways on a staircase with your right side closer to the upper step’s edge. Drop your left leg to the step below and then immediately push off with your left leg to drive your body up and to the right. Try landing on your right leg two or three steps above your left leg’s step. Repeat the pattern, dropping your left leg one step and bounding laterally up two or three steps and landing on your right leg. Perform eight to 12 reps. Pivot around 180 degrees and use your right leg to power the bounds for a second set.

    Pogo on One Leg

    • Hopping on one leg laterally up the stairs as if your leg is a pogo stick is a high-intensity plyometric exercise. Focus on achieving height on the hop as well as speed. In contrast to bounding, there is less emphasis on achieving distance on your hops. Begin by standing sideways next to the stairs with your right side closer to the first step. Hop on to the first step with your right leg, keeping your left knee bent and left leg lifted off the ground. Pump both arms up and forward, using the arm swing to help power the vertical rise. Continue hopping up the stairs, taking off and landing on your right leg. Perform six hops and then jog back down the stairs. Repeat the exercise, hopping only with your left leg. Complete six sets, alternating legs.

    Begin Warm and Fresh

    • Perform five to 10 minutes of light aerobic activity, such as jogging, jumping jacks or cycling, to warm your muscles for plyometric training. Begin your training regimen with plyometric exercises so your body is fresh and ready to undertake explosive movements. Avoid doing plyometric exercises when your body is fatigued, which can increase the risk of injury. When doing step-ups, bounds or hops, focus on thrusting your knee up for a powerful knee drive and landing softly on your forefoot. Don’t rush recovery time between sets. Approach each set with your body as fresh and energized as possible.