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High-step stretch on the wall

Hold high-foot positions on an easy wall for 10-20 s, 6 per side.

Mobility
Mobility
9 min
Low intensity
Low injury risk
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.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

High-step stretch on the wall

0:00 / 8:30

Ready

8:30

12 rounds

Hold high-foot positions on an easy wall for 10-20 s, 6 per side.

12
rounds
10s
climb
35s
rest
8:30
total

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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.