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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Mountain Climber
Core / AbsBeginner

Mountain Climber

From a high plank, drive the knees towards the chest alternately at speed. Trains core stability, hip flexors and conditioning.

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Primary muscles

  • Abs (Rectus Abdominis)
  • Hip Flexors
  • Cardiovascular System

Secondary muscles

  • Front Delts
  • Quadriceps
  • Transverse Abdominis
  • Obliques
  • Triceps
Sets
3–4
Duration
20–45 sec
Rest
30–60s

How to perform

Mountain Climber movement

Main muscles working (thicker lines)

Starting position

High plank with hands under shoulders, body in a straight line from head to heels.

  1. 1

    Brace your core and keep your hips level with your shoulders.

  2. 2

    Drive one knee towards your chest.

  3. 3

    Return it as you drive the other knee forward.

  4. 4

    Continue alternating quickly while keeping the shoulders over the hands.

Breathing: Breathe quickly and rhythmically; don't hold your breath.

Coaching tips

  • Hips down

  • Shoulders over wrists

  • Quick feet

Common mistakes

  • Piking the hips high

  • Letting the lower back sag

  • Bouncing the hips up and down

Safety notes

  • Slow down if you cannot keep the lower back from sagging.

Details

Body parts
Core · Full Body
Equipment
Bodyweight
Movement
Conditioning · Anti-Extension
Exercise type
Conditioning
Training goals
Conditioning · Endurance · Fat Loss

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • PlankBeginner→

Harder Variations

  • Spider CrawlIntermediate→

Variations

  • Cross-Body Mountain ClimberIntermediate→

Similar Exercises

  • Bear CrawlBeginner→
  • High KneesBeginner→
  • Suspension Trainer Knee TuckIntermediate→
  • Wall Acceleration DrillBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.