Hip flexor strength is just as important as hip flexor flexibility, especially in rock climbing. Have you ever tried to hold your knee up to your chest without using your hands, and found that it drops down several inches when you release your arms? This is a sign that you have a lack of functional mobility in your hip flexors, which could prevent you from being able to perform a high step or other advanced climbing movements that require hip flexibility.

Passive flexibility is important, but it doesn't necessarily translate to functional mobility. Perform this test to see if your functional mobility is the same as your flexibility with a high step.

Instructions:
Begin standing on one foot.
Use your arms to bring one knee as close to your chest as possible.
Release your arms overhead and hold your leg in place with your muscles.
If your leg drops down several inches, your functional mobility is limited and you need to train it.

Make the failed test an exercise: Hold your leg up with your arms, then release them and hold the position for 3-5 seconds and then repeat. This can become part of your warm-up program.

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