Seated pike lifts

Who it's for

Compression and getting your feet high on steep ground. It's a small, specific movement that targets the hip flexors climbers actually use.

It suits any climber who struggles to bring a foot up to a high hold on an overhang, or who feels their feet cut loose on steep compression problems. Beginners can do it from day one, though expect the heels to barely move at first. If sitting upright with straight legs already pulls hard on your hamstrings, work on that range too.

Common mistakes

• Bending the knees. Straight legs, even if the heels barely leave the floor.
• Slumping. Sit tall. A rounded back takes the hip flexors out of it.
• Pushing with the shoulders. Hands are there for support. The lift comes from the hips.
• Hands too far back. Beside your knees, or further forward as you get stronger.
• Holding your breath. Breathe out as you lift. Holding your breath makes the whole body stiff and hides how much the hips are doing.

How to progress

Move the hands further forward, which is a surprisingly large jump. After that, add a light ankle weight rather than more reps, and keep the one-second hold at the top.

How to make it easier

Put your hands further back, behind your hips, so you can lean a little and the legs are lighter to lift. Lift one leg at a time with the other bent and its foot flat. Sitting on a folded mat or a low step also helps, because it lifts the hips and makes sitting tall easier.

Where it fits in your week

It fits every training period, from Base through Performance and deload weeks, because it's short and low risk. Add it to the end of a climbing session, or to a strength or core session on a day off the wall. Two or three times a week is plenty.

Questions

What do seated pike leg lifts work?

Seated pike leg lifts work the hip flexors and the front of the thighs at the very top of their range, where the legs are already close to your chest. That's the position your legs are in when you bring a foot up high on a steep wall. The core helps too, keeping you sitting tall.

Why are seated pike leg lifts so hard?

Seated pike leg lifts are hard because the hip flexors have almost no leverage when the legs are already folded up towards you. Most people rarely train that end of the range, so it's weak even in strong climbers. A tiny lift is normal at first, and it grows quickly with a few weeks of regular sets.

How do seated pike lifts help climbing?

Seated pike lifts help you bring your feet up high on steep ground and keep them on during compression. When the hip flexors are strong at the end of their range, you can place a foot on a high hold without swinging it there. That saves your arms and keeps your body closer to the wall.