High-step stretch on the wall
Hold high-foot positions on an easy wall for 10-20 s, 6 per side.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 9 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 12 × 10s on, 35s off
- Equipment
- Boulders, Slab vertical
How to do it
On an easy vertical wall, place one foot on a high foothold you can reach without pain. Keep your hips square to the wall and breathe for 10-20 seconds, then gently stand up onto it. Step down and repeat with the other leg. Do 6 per side, moving the foot higher only when it feels comfortable.
Who it’s for
Hip range in the exact position you use it, on the wall rather than on the floor. It’s mobility work that also teaches you to trust a high foot.
Common mistakes
- A foot that’s too high. Choose one you can reach without pain, then move it up over weeks.
- Hips turning away from the wall. Keep them square. Turning out makes it easier and trains less.
- Holding your breath. Ten to twenty seconds of breathing is what lets the hip settle.
How to progress
Higher footholds, and then standing up onto them smoothly. If the limit is range rather than balance, add the wall squat and pigeon pose to your week.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Endurance Climb longer before you pump out, by moving efficiently.
- 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.