Active hamstring floss

Who it's for

Heel hooks, high steps, and hamstrings that feel short after a lot of steep climbing. It's active range, which is the kind that shows up on the wall.

Any climber can do it, from the first year onwards. It suits you best if you can touch your toes in a passive stretch but can't get your foot up to a high hold without leaning back. If you have back pain that runs down the leg, get a physio to look at it first.

Common mistakes

• Bending the knee to get higher. Straight leg, even if that means much less height. Height with a bent knee trains nothing useful.
• Yanking with the band. The band adds a little at the top, gently. It isn't there to force the leg up.
• Skipping the hold at the top. Letting go of the band and trying to hold the position for a second is the part that makes the new range yours.
• Letting the other leg lift. Keep it flat on the floor, or you're just rocking your pelvis.
• Dropping the leg. Lower it as slowly as you lifted it. The way down trains control at the end of your range too.

How to progress

Add a round, then hold the top position for two or three seconds instead of one. Doing it two or three times a week moves further than one long stretching session, and it pairs well with Nordic curls if heel hooks are your weak point.

How to make it easier

Leave the band out and just do the slow straight-leg raises. If the floor leg keeps lifting, bend it and put that foot flat, which takes some pull off the hips. You can also do fewer reps per side and build back to ten over a couple of weeks.

Where it fits in your week

It fits a Base, Strength or deload period. A round per side makes a good warm-up for a session with heel hooks and high feet. The full version works after climbing or on a rest day, when the hamstrings are warm and you can take your time over each rep.

Questions

What is active hamstring flossing?

Active hamstring flossing is a slow straight-leg raise done on your back, using your own muscles to lift the leg as high as it goes. A band can add a little extra range at the top, then you let go and try to hold the leg there. It trains range you can use yourself on the wall.

Is active hamstring flossing better than static stretching?

Active hamstring flossing trains the range you can reach and hold with your own strength, which is what a high step or heel hook needs. Static stretching mostly changes how far the leg can be pulled. Both have a place. If your problem is getting a foot up without help, the active version is the one to spend time on.

How often should you do active hamstring flossing?

Do active hamstring flossing two or three times a week. Short, regular sessions move your range further than one long one. Two or three rounds of ten slow reps per side is enough each time, and it's gentle enough to do on a rest day or after a climbing session.