Accomplished rock climbers often sport strikingly ripped upper bodies, but a closer look reveals that their lower bodies tend to be toned as well. A full-body activity, rock climbing offers a suitable alternative to a conventional strength-training regimen, according to Climbing movements that work your legs and buttocks can help improve muscle tone in these areas. Indoor climbing gyms provide a controlled environment where you can focus attention on these specific motions.

Calf Raise

Precision footwork while rock climbing typically involves standing on footholds and moving off of them with your big toes. This basic rock-climbing stance and motion works your calf muscles while also engaging your upper legs, buttocks and core. Strong calf muscles help climbers push up into a tiptoed position on footholds. This extends their reach, bringing the next handholds into range. Strengthen your calves with calf raises to improve this fundamental climbing technique.

High Step

High stepping involves moving a foot onto a foothold at the same level or higher than the opposite leg's knee. After placing the foot in this position, the climber presses up on the high-stepping foot. This motion engages the thigh, calf and buttocks muscles. Alternate high stepping with each foot as you climb up an easy indoor-climbing route for a balanced workout. Stretch and perform one-legged squats off the rocks to improve your high-stepping ability.

Heel Hook

Active heel hooking involves pulling on a foothold with your heel. Passive heel hooks can provide rests en route by taking weight off your upper body. To heel hook, place your heel on an appropriately sized hold or feature. Pull with your heel and leg to move toward the next hold. Leg motions of this type primarily tax the hamstrings, according to Strengthen this motion outside of climbing by performing hamstrings curls.


Stemming relies on the oppositional force created by pressing each foot against opposing walls to make upward progress or simply to rest your upper body. To achieve this position, you must have the active flexibility to span between the two opposing surfaces. Use sport-specific stretching to improve flexibility, as explained by The more you stem while climbing, the more muscular strength and endurance you'll build to comfortably and effectively use this intensive lower-body technique.

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