Hip Mobility for Climbers

Full session

1. 1. When and how Evenings or rest days, 2-3×/week. Hold each stretch 60-90 s, breathe slowly, ease in — never bounce or force. Consistency beats intensity by a mile.
2. 2. Frog stretch — 90 s Knees wide on the mat, forearms down, hips sinking back. Opens hip external rotation — the 'knees out on steep ground' range.
3. 3. Butterfly + wide straddle — 90 s each Adductors and inner hip: this is high-step and wide-stem range.
4. 4. 90/90 switches — 60 s per side Sit with front and back leg each bent 90°; rotate between sides slowly. Rotational hip control for drop-knees.
5. 5. Pigeon / figure-4 — 60 s per side Glutes and deep rotators — the hip-in position on overhangs lives here.
6. 6. Deep squat hold — 60 s Heels down if possible (rolled towel under them is fine). Ankles + hips together — the resting position on slabby ground.