Hotel Room Staircase Simulate
Improves lower body strength, power, and endurance
Full BodyAdvancedStrengthLevel-Change
At a glance
| Muscles worked | Primary: quadriceps, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Level-Change |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~120 kcal |
How to do it
- Step 1: Stand in front of the chair with feet shoulder-width apart
- Step 2: Step up onto the chair with one foot, then bring the other foot up
- Step 3: Step down with one foot, then bring the other foot down
- Step 4: Repeat on the other leg
- Step 5: Continue alternating legs for the specified number of reps
- Step 6: Keep core engaged and back straight throughout the exercise
- Step 7: Avoid letting knees extend past toes
Equipment
- Chair or bench optional
Coaching tips
Benefits
Improves lower body strength, power, and endurance
Common mistakes
Not engaging core, not fully extending knees
Make it harder
Increase step height or add weight
Make it easier
Decrease step height or use support
Breathing
Inhale on step down, exhale on step up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore full body exercises
Mid Air Switch Kettlebell Swing
Advanced · 3 sets × 8-12 repsKaraoke Feet Warm-up
Beginner · 1 sets × 20sBalance Leg Extensions One Hand
Intermediate · 3 sets × 10-12 repsOne Leg Up Pelvis Push
Intermediate · 3 sets × 10-12 repsSingle Arm Clean and Press with Kettlebell
Intermediate · 4 sets × 6-10 each sideBodyweight Leg Extension with Abs
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.