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Lunges provide a fuller range of motion for your legs than stairs do.
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Running stairs and performing lunges are two powerhouse workouts excellent at targeting all three glute muscles that make up your butt. Both moves differ in how they help sculpt and tone your butt. They complement each other in a way, making them a great duo to work into your fitness routine. Alternating glute workouts keeps your muscles guessing, which triggers firming and fat burning in your butt.
Benefits of Running Stairs
Running stairs is a unique exercise in that it simultaneously provides a cardiovascular and resistance workout. With each uphill stride, you are amping up your heart rate and challenging your quadriceps, hamstrings and glutes. This makes it a perfect workout if you're aiming to tone your butt. Keep in mind that any activity in which you are running or walking uphill, your glute muscles are working in overdrive, as your glutes are partially responsible for pulling your leg backwards in the running and walking motion. Your trip down the stairs allows your glute muscles to recuperate.
Benefits of Lunges
Lunges are one of the single best moves to tone and strengthen your hamstrings and glutes. According to "Fitness Magazine," "They challenge the large muscle groups -- in other words, they burn plenty of calories and increase your heart rate -- while strengthening your lower body." Make sure to take as large a step as possible when performing lunges. Doing this should feel more challenging; this will help elongate and tone your muscles as well as firm your buttocks. You can optimize your results by doing at least three sets of 16 repetitions -- equal amounts on each leg.
Stairs Compared to Lunges
While lunges target and isolate your glutes more prominently, it's hard to ignore the plethora of butt-toning benefits that come with running stairs. Simply put, lunges will help you with the resistance element of training and running stairs will simultaneously increase your metabolism, boost your heart rate and tone your glutes. Lunges provide a fuller range of leg motion, which is important when aiming to tone your butt. On a side note, lunges have a leg up to running stairs in regards to convenience. Lunges can be done merely anywhere you can walk; whereas running stairs, needless to say, requires a staircase.
Incorporate Both Moves
The best solution to solving the quandary of which move to incorporate into your routine is: do both. Since both running stairs and lunges have their own differing benefits for your butt, you can optimize your training by alternating these moves on a daily basis. For instance, run stairs three days of the week and perform lunges three days of the week. Give yourself a rest day in between to let your glute muscles recover and rejuvenate. Differing your training so that your glute muscles stay challenged is the best way to see results in toning your butt.