Kick up the intensity with a stair focused sweat session! Use these exercises to supplement cardio intervals for a challenging, fun workout that can be done

Elevated Split Squat Exercise Sequence.

pretty much anywhere, no equipment required! Incorporate one set of each exercise between sets of stair running. Modify the workout for your abilities by

increasing or decreasing the intensity.

Exercise #4: Rear Foot Elevated Split Squat (RFESS) on Stairs/ Bench

Check out Exercise #3

Equipment Needed: Stairs, optional weights

Main Muscle Groups Worked: Glutes, Quadriceps, Hamstrings

How to Perform:

  • Set up at the base of a flight of stairs. Step one foot back onto a step (2-3 steps up).
  • Focusing your weight through the front foot, bend the back knee to drop straight down until the back knee is just above the ground.
  • Ensure that the front leg’s toes are still visible, ideally a 90 degree bend in the knee will be achieved.
  • Press through the front foot to extend the back knee and return to the start position.
  • Repeat all reps on one leg before switching.

Modifications:

  • MAKE IT EASIER – reduce the elevation by using a lower step, or performing a split squat on flat ground.
  • MAKE IT HARDER – hold weights to increase difficulty with higher resistance.

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by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist with the MacEwan University Sport and Wellness fitness team.