A stair-climbing training regime can greatly improve your fitness, but it could be potentially intense if your legs aren’t strong enough. Stair climbing is meant to target the muscles of your lower body: the quadriceps, the hamstrings, and your calves. The exercises that can strengthen each of those muscles can be done at the comfort of your home.
They are located on the top of your thighs. The wall squat is one of the exercises that strengthens these muscles. Also, it doesn’t require any equipment. Stand with your back leaned against a wall and make sure that your feet are hip-width apart. Walk your feet forward, sliding down the wall as long as your knees aren’t bent 90 degrees, making your thighs parallel to the floor. Hold yourself in that position for 30 seconds, relax for 30 more seconds and feel free to repeat it two more times, completing the session. If you find it too hard, you can freely change the angle to a minimum of 45 degrees.
There’s an exercise called the hamstring curl, which strengthens the group of muscles located at the back of your thigh, known as the hamstrings. For completing this exercise, you’ll need an exercise ball and a mat. Sit on the mat and place the exercise ball under your legs, making your ankles on the top of the ball. Lie back as long as your back isn’t flat on the mat. Stretch the arms outwards to both of your sides at a 45 degree angle, lift your hips, and straighten your body, as that is the starting position. Slowly roll the ball toward your body using nothing but your legs. Do it until the bottoms of your heels are fully on the ball. Reverse what you’ve just done and return to the starting position.
The calf raise exercise is the one that targets your calves and their muscles. To do it, stand with your feet together, bend a knee and balance on the other foot. Rise up on your ball, hold, and then release gently. Repeat 10 times, after which you’ll switch legs. You can also face a wall and use it for support if you’re struggling with balance. If you have a barbell, place it behind your head, at the very base of your neck. Raise both heels off the ground, balance on the balls of your feet, lowering the heels down. Repeat no more than 10 times if you’re a beginner.