By Jerome Rattoni, MovNat Master Instructor

The Leg Hook is a beginner to intermediate level climbing skill that builds, develops, and requires a strong and mobile core. It also serves as a resting position as well as a transition into several other climbing skills. Building a strong and efficient Leg Hook will do your body good and open up many new movement possibilities. Even though this is a fundamental natural movement that we teach in our Level 1 Certifications, many people find the Leg Hook to be quite challenging at first.


Every proper Leg Hook has 5 key steps.

  1. Scapula Pull
  2. Knee Tuck
  3. Hip Rotation
  4. Hip Elevation
  5. Leg Hook

Here it is in action…

Once you have the step-by-step technique, focus on:

  • Smoothing it out, especially the hip rotation and elevation steps, which can be integrated into one congruent movement.
  • Try exhaling as you begin the Knee Tuck and as you rotate and elevate your hips.
  • Manage the balance of tension and relaxation, only using as much effort as is necessary to complete the movement.

If you can do a proper Leg Hook, challenge yourself to see if you can do five smooth repetitions on each side, resting only if needed.

About the Author

Jerome Rattoni is a MovNat Master Instructor, Relations Director, and the owner of ScarAbs Fit (MovNat Budapest), where he brings Natural Movement to people local to Hungary. You can connect with him on Instagram at @Jerome_Scarabs.

Get Started With Natural Movement Fitness – TODAY!

The MovNat Level 1 Certification is your entry point into the world’s official Natural Movement® Fitness program. It equips you with the knowledge, skills, and methods you need to transform your movement & fitness and build real world capability from the ground up. You’ll learn not only the movements in the official MovNat curriculum, but also the methods to apply those movements to your unique needs, goals, and circumstances.

Over the last twelve years, MovNat has helped thousands of people from all walks of life restore their natural abilities and lay a foundation for a deeper, lifelong movement practice. We are the original, official, and only Natural Movement® Fitness certification, with thousands of certified professionals and dozens of MovNat Licensed Facilities all around the world.

Whether you’re completely new to Natural Movement Fitness, or a seasoned veteran looking to expand your skillset, the MovNat Level 1 Certification is your launchpad to a deep understanding of natural human movement, how to integrate it into your training and lifestyle, and help others do the same.

Want to get started at home? Start today with our MovNat Level 1 Fundamentals E-Course