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    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
    The creator and publisher of, Hare has covered high school sports in Northeast Ohio since 1997. He began as a correspondent for the Lake County News Herald, where he contributed until 2011, primarily covering high school football and wrestling. In 1999, Hare began writing for, a member of the network of high school and college sports web sites. He focuses on covering Notre Dame football recruiting. was created in 2004 and was a member of the network until 2012. The site's original purpose was to cover Ohio high school football and recruiting news but since has grown to cover all sports and to provide sports information services to high school athletic programs and individual teams. 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.
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