Does Indoor Rock Climbing Tone Your Legs & Butt?

Rock climbing can help build and tone your legs and glutes.

Rock climbing can help build and tone your legs and glutes.

Indoor rock climbing is a sport that when properly executed, recruits every major muscle group in the body. Rock climbing is a full body workout that tones and strengthens the arms, shoulders and core muscles. You can also effectively strengthen and tone your legs and buttocks with regular indoor rock climbing sessions.

Climbing Can Improve Tone and Increase Mass

The climbing motions associated with indoor rock climbing recruit both upper and lower body muscle groups, thereby providing a comprehensive workout. Probility confirms that rock climbing recruits and trains the abs, legs, back, biceps and forearms. The force of gravity means your own body-weight acts as resistance while you climb, resulting in a more toned and developed physique.

Develop and Build Your Calves

Climbing requires precision foot work in which you will have to place your feet on small footholds. When it is time to move or change positions, you will have to push off with your toes. This precise movement and balancing act, along with the natural action of contracting your calves so that your heel will not drop, places significant pressure on your calves, resulting in stronger and more developed calf muscles.

Isolating Those Hamstrings

Heel hooking is ideal for training your hamstrings. You use your heel to "hook" a foothold for the purpose of pulling yourself toward the direction of the foothold that you hook. As you pull with your heel, the primary muscle group being recruited is the hamstrings, with your glutes functioning as a secondary muscle group. Heel hooking will not only tone and strengthen your hamstrings, it will also tone your butt as well.

High Stepping Will Cover the Gamut

High stepping is a technique in which you move one foot to a foothold that is at least knee-high to the opposite leg. Once you have placed your foot on a foothold at knee-high position, you press through to drive yourself upward. This technique recruits the calf muscles as you push off, and it also recruits the muscles in the buttocks and thighs as you drive upward.

Always Make Safety a Priority

Rock climbing is a sport as well as a form of exercise and training. Consult your physician before you start it. Because of the potential dangers involved, solicit the instructions of a trained professional before attempting to try it on your own. Most indoor rock climbing facilities will have an onsite instructor who will teach you proper technique and safety protocol.

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About the Author

Dr. Rick Wallace is a theologian, published author, public speaker and entrepreneur. He has more than 20 years in the health and fitness industry. Dr. Wallace is the dean of the School for the Ministry of Health & Wellness at A Ray of Hope Theological Seminary, Bible College & International School of Divinity.

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