Mountain Climber
Auto DetectedA dynamic, full-body exercise performed in a high plank position, alternating knee drives toward the chest. It builds core stability, cardiovascular endurance, and hip flexor strength.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Quads, Chest
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
5/10Anterior Delts
Quads
4/10Rectus Femoris
Chest
3/10Mid Chest
Programming
Typical Rep Range
15-60 reps
Rest Between Sets
30-90 seconds • Rest shorter for conditioning circuits, longer for recovery sets.
How to Perform
Start in a high plank position with your hands directly under your shoulders, fingers pointed forward. Ensure your body forms a straight line from head to heels, bracing your core.
- Brace your core tightly to lock the hips in a neutral position.
- Drive your right knee forward toward your chest rapidly.
- Immediately switch legs, driving the left knee toward your chest.
- Continue alternating legs quickly, simulating a high-speed running motion.
- Maintain stable shoulders and avoid raising the hips throughout the movement.
Coaching Tips
Form Cues
- Run fast, stay tight
- Hips low and steady
- Hands under shoulders
- Brace your core
Breathing
Maintain continuous, short breaths throughout the movement due to the high intensity, exhaling as each knee drives forward.
Tempo
1-0-1
Range of Motion
Move each knee as close to the chest as possible without allowing the lower back to round or sag.
Safety
Safety Notes
- Stop immediately if you experience sharp knee or wrist pain.
- Requires baseline wrist and shoulder stability.
- Avoid if wrist or shoulder joints are currently inflamed or injured.
Spotting
Not applicable as this is a high-speed bodyweight exercise.
Common Mistakes
- Raising the hips too high
- Letting the lower back sag
- Shoulders moving past hands
- Slow, choppy leg movement
When to Avoid
- Acute wrist or shoulder pain
- Recent abdominal surgery
- Severe low back pain (especially extension-sensitive)
- Carpal tunnel syndrome
Flexibility Needed
- Sufficient wrist extension for plank position
Build Up First
- Ability to hold a stable high plank for 30 seconds
Also known as
Alternating Knee Tucks, Plank Runners, Switch Jump Mountain Climber
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