Blok SessionsLog in

90/90 lift-offs (hip internal rotation)

3 sets of 10 lift-offs per side, 1-2 s hold. Active internal rotation for deeper drop knees.

Slot
Mobility
Focus
Mobility
Time
6 min
Intensity
Low
Injury risk
Low
Intervals
3 rounds, 30s rest
Equipment
Floor space

How to do it

A drop knee is a move where you turn one knee down and in to pull your hip toward the wall; it needs internal rotation at the hip. Sit in the 90/90 position: front leg bent 90 degrees in front of you, back leg bent 90 degrees out to the side with the shin pointing behind you. Sit tall, hands off the floor if you can. Keeping the back knee on the floor, lift the back foot and shin off the ground by rotating the hip, hold 1-2 s and lower. At first it may barely move; that's normal. Do 10 reps, then switch sides. 3 sets, resting 30 s between. Add a few slow trunk rotations toward the front knee before each set.

Who it’s for

Climbers whose drop knees stay shallow, or who can only drop knee well on one side. Passive 90/90 holds open the position. This trains you to use that range yourself, which is what a drop knee on the wall asks for.

Common mistakes

  • Leaning to lift the foot. Sit tall. Tipping your torso away lifts the shin without turning the hip.
  • Lifting the back knee. It stays on the floor. Only the foot and shin come up.
  • Expecting a big movement. A tiny lift is normal at first, and it’s still doing the work.
  • Swinging through the reps. Hold the top each time before you lower.
  • Skipping the trunk rotations. A few slow ones before each set make the lift easier.

How to progress

Get your hands off the floor first, then aim for a higher lift with the same tall posture. Once that comes easily, pay attention to your drop knees on the wall and see whether the hip turns further.

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.
  • Power Explosive moves, momentum and coordination.
  • Power Endurance Keep your power through one hard move after another.
  • Endurance Climb longer before you pump out, by moving efficiently.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.
  • Deload Train less, let your fingers recover, keep moving.

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.