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If you struggle with those high steps, or standing up out of deep rockovers, then these are the exercises for you! There’s several parts to this movement: you need good flexibility in your hips and hamstrings so that your leg isn’t restricted, end range strength in your hip flexors to be able to place the foot, and enough strength in your glutes and legs to stand up out of the rockover position! Here are coach Billy’s favourite exercises to tackle these issues! ➡️ Pigeon pose - this stretch helps lengthen the muscles needed for the high step. It targets your glutes and the external rotators of the hip. ➡️ Weighted hip flexor lateral raises - this exercise helps strengthen your hip flexors in the end range. The ends of our range of movement is often where we are our weakest: it’s the positions where our muscles are their most flexed or extended. By isolating this range, we can target the end range and develop the strength needed for those extra high steps. ➡️ Split squats - this exercise helps build the strength needed to stand up out of the deep squat we find ourselves in after a rockover. It’s going to target our glutes and quads. ➡️ Pistol squats - this exercise is a great progression on from split squats. It again targets our glutes and quads, but requires more balance and will work those stabilising muscles as well. We’re also having to lift our entire bodyweight just on one leg, so it’s more intense than the split squat. It’s also a cool party trick! What advice do you have for someone struggling with a high step rockover? #TrainingforClimbing #ClimbingTraining #LatticeTraining #Bouldering