5 Leg Exercises to Improve Your Climbing
Usually as climbers, we concentrate on arm strength, but strong legs are just as important! I had always taken my leg strength for granted until I herniated my disc. I could no longer hold my own body weight with my legs and campusing was my only form of climbing. Now that my herniated disc is healing, I’m starting to be able to use my legs again and really appreciate how crucial they are to climbing. I recently added leg exercises back to my regular training schedule to regain the strength I lost. Here are five of my favorite exercises to improve your heel hook and toe down ability! Remember, if you’re not confident of your ability to safely perform these exercises, consult your physician or medical provider first!
Heel Hook Simulator (Ball Rollers): I learned how to do heel hooks by practicing them on an exercise ball. Place one heel on the exercise ball and have your other leg raised in the air. Start with your arms down on the ground by your hips. Roll the ball towards you and away from you. To make it harder, put your hands in the air, so you can only stabilize with your leg! I also like to adjust the angle of my heel in order simulate different heel hook angles.
Side Lunge: With your feet very wide, shift your weight over to one leg. Then shift your weight to the other leg. Try to do it 10x per leg!
Wall Squats: With your legs shoulder width apart, lean your upper body against a wall. Lower your body until your legs are making a right angle and feel the burn! Try to hold for 1 minute.
Hip Bridge: This is good for practicing butt/hamstring activation needed for heel hooks. Lay down on the ground with one foot down on the ground and the other leg pointing straight in the air. Lift your hips off the ground and then place back down on the ground. Switch legs. Try 10 reps per a leg.
Pistol Squats: These are more advanced than wall squats but have a direct translation to climbing. I prefer to do these while holding my foot, but definitely not necessary.
What are your favorite leg exercises?