Power Stairs
The Power Stairs primarily targets your Hamstrings, with support from Adductors, Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Adductors, Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps
How to perform Power Stairs
- Step 1. In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
- Step 2. 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.
- Step 3. 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.
- Step 4. Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
Frequently asked questions
What is the primary muscle group targeted by the power stairs?
The power stairs primarily target the hamstrings through explosive hip extension. The movement requires a strong posterior chain drive to lift the weight onto each successive step.
How should I position my body for optimal power transfer?
Maintain a flat back and keep the weight close to your center of gravity. Drive through your heels while keeping your chest up to ensure the hamstrings and glutes do the heavy lifting.
What are common mistakes to avoid during this exercise?
Avoid rounding the lower back or pulling primarily with the arms. Using excessive momentum rather than controlled hip power can reduce hamstring engagement and increase injury risk.
How can a beginner safely progress to using the power stairs?
Beginners should master the conventional deadlift and kettlebell swing to build foundational hip hinge strength. Start with a low step height and light weights to focus on proper mechanics.
What is the recommended programming for power stairs training?
Perform 3 to 5 sets of 5 to 8 steps per leg, focusing on explosive speed and power. Rest periods should be long enough to ensure maximum effort on every repetition.
Sample sets & reps for Power Stairs
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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