Power Stairs

An intermediate strength exercise for the hamstrings, adductors, calves, glutes, back, quads and shoulders.

Movement guide

Power Stairs

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusHamstrings · Adductors · Calves · Glutes · Back · Quads · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Similar move, beginner grade.

This move

Power StairsIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Hang power clean demonstrated on the 3D figure

3D demoHang power cleanAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Adductors, Calves, Glutes, Back, Quads, Shoulders.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Power clean demonstrated on the 3D figure

3D demoPower cleanAdvanced · A barbell

Power clean from blocks demonstrated on the 3D figure

3D demoPower clean from blocksAdvanced · A barbell

Power snatch demonstrated on the 3D figure

3D demoPower snatchAdvanced · A barbell

Power snatch from blocks demonstrated on the 3D figure

3D demoPower snatch from blocksAdvanced · A barbell

Smith Machine Hang Power CleanIntermediate · Strength machine + Pull-up bar

Glute-ham raise demonstrated on the 3D figure

3D demoGlute-ham raiseAdvanced · Other / check instructions

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Questions people ask

What muscles does the Power Stairs work?

Mainly the hamstrings, with help from the adductors, calves, glutes, back, quads and shoulders.

What equipment do I need for the Power Stairs?

Other / check instructions.

Is the Power Stairs good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Hip-hinge practice.

What is an easier alternative to the Power Stairs?

Try the Hip-hinge practice. It works similar muscles at a lower grade.

How do I make the Power Stairs harder?

Progress to the Hang power clean, or add load, range or slower lowering once your form is solid.