Power Stairs
The Power Stairs is a intermediate compound movement that activates 8 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The adductors and calves and glutes and lower back and quadriceps and shoulders and traps assist as stabilizers throughout the range of motion.
How to Power Stairs
- 1
In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
- 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.
- 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.
- 4
Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Power Stairs work?
The Power Stairs primarily works the Hamstrings. Secondary muscles include the Adductors, Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps, which assist during the movement.
Is the Power Stairs good for beginners?
The Power Stairs is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Power Stairs?
You need other to perform the Power Stairs. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.