10 Best Power Stairs Alternatives for Home and Gym

Power Stairs are done standing. Ranked closest by our scoring: the Linear 3-part Start Technique, the Prowler Sprint and the Double Leg Butt Kick.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Power Stairs

Power Stairs
Primary muscle
Hamstrings
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Adductors, Calves, Glutes, Lower Back, Quadriceps, Shoulders, Traps

How to perform Power Stairs
  1. In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.
  2. Begin by taking the implement with both hands. Set your feet wide, with your head and chest up. Drive through the ground with your heels, extending your knees and hips to raise the weight from the ground.
  3. As you lean back, attempt to swing the weight onto the stairs, which are usually around 16-18" high. You can use your legs to help push the weight onto the stair.
  4. Repeat for 3-5 repetitions, and continue with a heavier weight, moving as fast as possible.
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Ranked Power Stairs Alternatives

10 substitutes, ranked by how closely each one matches Power Stairs on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Linear 3-part Start Technique

    1. Linear 3-part Start Technique

    89% match
    • Hamstrings
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the hamstrings.

    How to perform this exercise
    1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
    2. Place your right hand onto the line, and thing bring your nose close to your left knee.
    3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
    4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as Power Stairs
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
    • Balance: easier to stay steady on than Power Stairs
  2. Prowler Sprint

    2. Prowler Sprint

    85% match
    • Hamstrings
    • Other
    • Intermediate
    • Compound

    A straight swap when you want to keep working the hamstrings.

    How to perform this exercise
    1. Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
    2. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
    3. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
  3. Double Leg Butt Kick

    3. Double Leg Butt Kick

    80% match
    • Hamstrings
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Begin standing with your knees slightly bent.
    2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
    3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
    4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: hamstrings, the same as Power Stairs
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
    • Balance: easier to stay steady on than Power Stairs
  4. Bench Sprint

    4. Bench Sprint

    79% match
    • Glutes
    • Other
    • Intermediate
    • Compound

    A looser match: it works the glutes rather than the hamstrings.

    How to perform this exercise
    1. Stand on the ground with one foot resting on a bench or box with your heel close to the edge.
    2. Push off with your foot on top of the bench, extending through the hip and knee.
    3. Land with the opposite foot on top of the box, returning your other foot back to the start position.
    4. Continue alternating from one foot to another to complete the set.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: glutes, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
  5. Single-cone Sprint Drill

    5. Single-cone Sprint Drill

    78% match
    • Quadriceps
    • Other
    • Intermediate
    • Compound

    A looser match: it works the quadriceps rather than the hamstrings.

    How to perform this exercise
    1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
    2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
    3. Rest after three trips around the cone.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quadriceps, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
    • Balance: easier to stay steady on than Power Stairs
  6. Wheel RunPlay demonstration

    6. Wheel Run

    77% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the heart and lungs rather than the hamstrings.

    How to perform this exercise
    1. Start in a plank position with your hands on the wheel and your body straight.
    2. Engage your core and start rolling the wheel forward by extending your arms.
    3. Continue rolling until your body is fully extended and your arms are overhead.
    4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
  7. High Knee Against WallPlay demonstration

    7. High Knee Against Wall

    76% match
    • Cardio
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall with your feet hip-width apart.
    2. Place your hands on the wall for support.
    3. Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
    4. Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
    5. Continue alternating legs in a running motion, bringing your knees up as high as possible.
    6. Maintain a fast pace and keep your upper body stable throughout the exercise.
    7. Repeat for the desired duration or number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
    • Balance: easier to stay steady on than Power Stairs
  8. Side Hop-sprint

    8. Side Hop-sprint

    76% match
    • Quadriceps
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand to the side of a cone or hurdle.
    2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
    3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: quadriceps, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
  9. Scissor JumpsPlay demonstration

    9. Scissor Jumps

    74% match
    • Cardio
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Jump off the ground and simultaneously cross your right leg in front of your left leg.
    3. As you land, quickly switch legs, crossing your left leg in front of your right leg.
    4. Continue alternating legs and jumping as quickly as possible.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: your heart and lungs, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
  10. Carioca Quick Step

    10. Carioca Quick Step

    74% match
    • Adductors
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
    2. With your right foot, quick step behind and pull the knee up.
    3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches
    • Primary muscle: adductors, not hamstrings
    • Equipment: bodyweight only, the same as Power Stairs
    • Body position: standing, the same as Power Stairs
    • Balance: easier to stay steady on than Power Stairs

Why You Might Need a Power Stairs Alternative

You may substitute Power Stairs due to joint pain from repeated impact, lack of step equipment, rehabilitation limits, or a need for heavier progressive loading. The hamstrings act primarily as hip extensors and secondarily as knee flexors; exercises that emphasize hip extension (RDLs, swings) increase posterior-chain torque while reducing patellofemoral stress. If knees hurt, bias hip-hinge patterns and reduce knee bend to shift load from the joint to the hamstrings and glutes. For strength and hypertrophy, prioritize movements that allow added load or longer eccentric phases, slow the eccentric 3–4 seconds to increase hamstring time under tension.

Power Stairs FAQ

What muscles does Power Stairs work?

Power Stairs primarily targets the hamstrings by forcing repeated hip extension and eccentric control, with the glutes assisting as prime hip extensors and the quads contributing for knee stabilization. Cue a strong heel drive and full hip extension to maximize posterior-chain activation; the core and calves assist in balance and force transfer.

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