Active hamstring floss
2-3 rounds of 10 slow straight-leg raises per side.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 6 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 2 rounds
- Equipment
- Floor space, Resistance band
How to do it
Lie on your back with one leg straight on the floor. Lift the other leg as high as you can with the knee straight, using your own muscles, then lower it slowly. Do 10 reps per side. For more range, loop a band around the foot and gently pull the leg a little further at the top, then let go and try to hold it there for a second. Do 2-3 rounds.
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.
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.
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.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.