FlexStep-Ups (Stairs)
Muscles worked
- Gluteus Maximus
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gastrocnemius
- Soleus
- CategoryLegs
- Default target4 sets × 10–12 reps
- EquipmentStairs
- Movement patternLunge
- Training stylesHypertrophy, HIIT
Technique
Setup
Stand at the base of a staircase. Hold onto the rail for balance if needed, or hold dumbbells for resistance.
Movement
Step up 1 or 2 steps with the lead foot. Drive through that heel to lift yourself up. Repeat, alternating or staying on one side.
Form Tip
To target the glutes more, step up 2 steps at a time to increase the range of motion.
Increase Difficulty
Hold dumbbells or perform the movement more explosively.
Decrease Difficulty
Step up only 1 step at a time and use the handrail for support.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.