"Stairs workouts are my absolute favourite for sculpting [the] legs and booty," Amina Barnes, an NASM-certified personal trainer, told POPSUGAR. "Running up stairs requires explosive power from your quads, hamstrings, and glutes. With each step, your glutes are activated because your legs are forced to lift your body weight. Glute activation is essential if you want to lift and tone your booty."
Glute activation exercises are especially important if you spend a lot of time sitting (do those hours at a computer ring a bell?), which can switch off your glutes and lead to dormant butt syndrome. The best part about stair workouts, specifically? "You don't need a gym," Barnes said. "You can do a 15- to 20-minute set of sprints, jumps, squats, and lunges using the stairs and you're all set. Buns of steel!"