With your legs shoulder-width apart, lean your upper body against a wall. Lower your body until your legs are making a right angle, and feel the burn! Try to hold for one minute.
These are more advanced than wall squats, but they have a direct translation to climbing. I prefer to do these while holding my foot, but definitely not necessary. If you’re struggling, try them while holding TRX bands for support.
With your feet very wide, shift your weight over to one leg. Then shift your weight to the other leg. Do this 10x per a leg!
Single Leg Glute Bridge
This is good for practicing the butt/hamstring activation needed for heel hooks. Lay down on the ground with one foot down on the ground and the other leg pointing straight in the air. Lift your hips off the ground, and then bring them back down to the ground. Switch legs. Try 10 reps per leg.
Glute Bridge and Slide
I learned how to do heel hooks by practicing them on an exercise ball. Place one heel on the exercise ball and have your other leg raised in the air. Start with your arms down on the ground by your hips. Roll the ball towards you and away from you. To make it harder, put your hands in the air, so you can only stabilize with your leg! I also like to adjust the angle of my heel in order to simulate different heel hook angles. If you don’t have a ball, use a towel or sliders.