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Cross Body Mountain Climber
A dynamic bodyweight plank exercise driving knees to opposite elbows, targeting obliques, abs, and hip flexors to build core strength, stability, and conditioning; scalable by speed or elevation.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Chest, Triceps, Glutes
Accessory Muscles
Hamstrings, Calves
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Shoulders
5/10Anterior Delts
Chest
4/10Triceps
4/10Glutes
4/10Glute Max
Hamstrings
2/10Calves
2/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders and body in a straight line from head to heels.
- Engage your core by drawing navel to spine.
- Drive right knee toward left elbow while twisting torso slightly.
- Return right foot to plank position.
- Immediately drive left knee toward right elbow.
- Alternate sides in a controlled rhythm.
- Keep hips level and back flat throughout.
Coaching Tips
Form Cues
- Twist from core, not shoulders
- Knees track toward elbow
- Hips stay square
- Back remains flat
- Breathe steadily
Breathing
Inhale as you extend the leg back; exhale as you drive the knee forward while bracing core.
Tempo
1-0-1
Range of Motion
Drive knee to touch opposite elbow with full hip flexion; maintain straight plank from head to heels without sagging or piking hips.
Safety
Safety Notes
- Avoid if you have acute shoulder, wrist, or lower back pain
- Use a mat to cushion wrists and knees
- Stop if lower back arches
- Consult professional for pre-existing injuries
Spotting
No spotting needed; self-supported bodyweight exercise. Use wall or elevated surface for beginners to assist form.
Common Mistakes
- Hips rising or sagging
- Jerky uncontrolled movements
- Rotating shoulders instead of torso
- Forgetting to engage core
- Racing speed over form
When to Avoid
- Acute shoulder instability
- Lower back pain or injury
- Wrist issues
- Recent knee surgery
Flexibility Needed
- Shoulder flexion for plank
- Ankle dorsiflexion
- Hip mobility for knee drive
Build Up First
- Master basic plank hold
- Proper hip hinge awareness
- Core engagement competency
Also known as
Twisting Mountain Climbers, Cross-Body Climbers, Oblique Mountain Climbers
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