Liftsmith

Stair runs alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the stair runs, best matches first.

  1. Burpee box jumpTrains the quads and glutes, same movement, needs plyo box or step.
  2. Cross trainerTrains the quads and glutes, same movement, needs cross trainer.
  3. Frog jumpTrains the quads and glutes, same movement, no equipment.
  4. HikingTrains the quads and glutes, same movement, no equipment.
  5. Hill sprintsTrains the glutes and quads, same movement, no equipment.
  6. Side shuffleTrains the quads and glutes, same movement, no equipment.
  7. Skater jumpsTrains the glutes and quads, same movement, no equipment.
  8. Sled pushTrains the quads and glutes, same movement, needs sled.
  9. Squat jackTrains the quads and glutes, same movement, no equipment.
  10. Stair climberTrains the glutes and quads, same movement, needs stair climber.
  11. Step-up intervalsTrains the quads and glutes, same movement, needs plyo box or step.
  12. Tuck jumpsTrains the quads and glutes, same movement, no equipment.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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