Best Quad Strengthening Exercises on Stairs

How to strengthen your quads

This Quad strengthening workout features eccentric movements, this means slow movement downwards, and quick movement upwards. Quad strengthening exercises can improve knee mobility, prevent knee injuries and improve your balance and stability. We also share a short cool down at the end as well. 

Rear Leg Lunges

5 reps each leg

• Place your right leg behind you on the step
• For the eccentric movement, go slowly down for 5 seconds and then quickly bring yourself back up
• Remember to have a nice, tall chest, don’t lean forward or backwards
• Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
• Switch to your other leg once you’ve completed 5 reps

Single Leg Squats

5 reps each leg

• To make this easier, you can hold onto the handrail
• Start with your left leg up in the air
• Slowly lower yourself down for 5 seconds as if you’re sitting back in a chair and then quickly bring yourself back up
• Your hips should be driving back as if you’re going to sit down rather than thinking of bending your knees
• Switch to your other leg once you’ve completed 5 reps

Front Leg Lunges

5 reps each leg

• Place your right leg in front of you and up on the step
• Slowly lower yourself down for 5 seconds and then quickly bring yourself back up
• Remember to have a nice, tall chest, don’t lean forward or backwards
• Make sure to stay nice and aligned with your front leg, so your hip, knee, and foot, same goes for the alignment of your back leg, hip, knee and foot.
• Switch to your other leg once you’ve completed 5 reps

Cool Downs

Side Lunges

Check out the video below to follow along with the exercises in real time.

Exercises