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Exercise

Mountain Climber

The Mountain Climber is a bodyweight exercise that builds core stability, leg strength and conditioning while keeping constant movement and control.

Bodyweight exercises

Fatigue level

Low 3/3 High

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The Mountain Climber starts in a strong plank position while you alternately drive one knee toward your chest in a quick, controlled rhythm. Your hands stay planted under your shoulders and your body remains long from head to heels. The goal is to keep moving smoothly without letting your hips lift or sag.

This exercise challenges your core while also working your legs and raising your heart rate. You should feel your abs actively bracing as your legs move, with your breathing becoming quicker as the pace increases. Staying light on your feet, keeping your shoulders stable, and maintaining steady tension through your midsection helps the movement feel powerful rather than chaotic.

Mountain Climber fits well into warm-ups, conditioning blocks, or high-intensity circuits. To make it easier, slow the tempo or step your feet in and out instead of running them. To increase the challenge, move faster or bring your knees slightly higher while keeping your upper body controlled and your movement crisp.

How to Perform the Mountain Climber

Begin in a high plank position with your hands directly under your shoulders, arms straight, and body forming a straight line from head to heels.
Engage your core by drawing your navel toward your spine and squeeze your glutes to maintain a neutral spine position.
Bring your right knee toward your chest in a controlled motion while keeping your shoulders stable and hips level.
Return your right foot to the starting position as you simultaneously drive your left knee toward your chest, maintaining a flat back throughout.
Continue alternating legs in a running-like motion while keeping your weight evenly distributed between both hands and maintaining minimal hip movement.
Breathe rhythmically throughout the exercise, exhaling as each knee comes forward and inhaling as it returns to the starting position.
Keep your shoulders pulled down away from your ears and your wrists aligned directly under your shoulders to prevent excess strain.
Maintain a consistent pace that allows you to keep proper form, focusing on control rather than speed.

Important information

Keep your hips down and aligned with your shoulders—avoid letting them rise up toward the ceiling or sag toward the floor.
If you experience wrist discomfort, try performing the exercise on your knuckles or with hands on an elevated surface like a bench.
Start with slower, controlled movements before progressing to a faster pace to ensure proper muscle engagement.
Modify by decreasing speed or taking smaller knee drives if you find it difficult to maintain proper plank position.

FAQ - Mountain Climber

What muscles do Mountain Climbers target?

Mountain Climbers primarily engage your core muscles (rectus abdominis and obliques), while also working your shoulders, chest, quads, hamstrings, and hip flexors. This full-body movement particularly challenges your abdominals as they stabilize your torso throughout the exercise.

How can I modify Mountain Climbers if I'm a beginner?

Beginners can slow down the pace, perform fewer repetitions, or try the "step-back" variation by bringing one foot forward at a time instead of jumping. As you build strength, gradually increase speed and volume, or try advanced variations like Spider Climbers (bringing knee to same-side elbow).

What are the most common form mistakes with Mountain Climbers?

The most common mistakes include sagging hips, raising your butt too high, not bringing knees far enough forward, and allowing your shoulders to collapse. Maintain a straight line from head to heels, keep your core tight, and position your hands directly under your shoulders throughout the movement.

How often should I include Mountain Climbers in my workout routine?

You can safely incorporate Mountain Climbers 2-4 times weekly, either as part of your warm-up routine (2-3 sets of 20-30 seconds) or within HIIT circuits (30-60 second intervals). Allow 24-48 hours between high-intensity sessions that feature this exercise to ensure adequate recovery.

Are Mountain Climbers safe if I have knee problems?

If you have knee issues, traditional Mountain Climbers may cause discomfort due to the repeated flexion and impact. Try modifications like slowing the tempo, reducing range of motion, or performing standing Mountain Climbers against a wall or elevated surface to decrease stress on the knees while still engaging the core.

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Primary Muscles

Abs

Secondary Muscles

Hip Flexors Quads

Muscle Groups

Abs Legs Glutes

Mechanic

Compound

Risk Areas

Abs Quads Glutes

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Workouts with Mountain Climber

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