Monday, March 27, 2023

Take the (stadium) stairs

Get to your local high school stadium and hit the bleachers to build a stronger, more powerful lower half.

The “stadium stairs” workout is a great way to strengthen glutes, quads, and hamstrings, and can lead to performance improvements on even ground.

When you run the stadium stairs, you have to assume a forward-leaning position and drive your feet down and back. That’s the same technique you need to run fast on flat land, so it’s an ideal way to improve your speed and acceleration.

Sprinting stairs is also a fun and challenging way to burn calories and fat.

You can increase the challenge and intensity of your workout by adding the following variations:

  • Sprint up every other step
  • Skip
  • Hop (both feet)
  • Hop (one foot)
  • High Knees
  • Lateral shuffle
  • Lunge
  • Walk or jog down the stairs for a little rest and recovery between sets.


Steve Hare
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

Related Articles

Stay Connected


Latest Articles

Softball Preview: Kirtland Hornets

Kirtland’s softball team has a bit of rebuilding to do after the graduation of the only experienced pitcher on its roster.

Baseball Preview: Independence Blue Devils

With seven returning starters and a host of others with varsity experience, Independence’s baseball team is gearing up for a run at the Chagrin Valley Conference Metro Division title.

Softball Preview: Geneva Eagles

With six returning starters, Geneva’s softball team has high hopes for the 2023 season.

Softball Preview: Hawken Hawks

Hawken enters the 2023 season with five returning starters from the squad that finished 11-2 overall and 7-1 in the Chagrin Valley Conference Chagrin Division.

Baseball Preview: Perry Pirates

Perry dropped its season opener at Hawken on Saturday, but the Pirates have better days ahead of them this spring.