Mountain Climber
Auto DetectedDynamic bodyweight exercise from plank position that targets core, hip flexors, and shoulders to build endurance, coordination, and cardiovascular fitness.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Triceps, Chest, Glutes, Hamstrings, Lower Back
Accessory Muscles
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 MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
7/10External Obliques
Quads
6/10Rectus Femoris
Shoulders
5/10Anterior Delts
Triceps
4/10Chest
3/10Glutes
3/10Hamstrings
3/10Lower Back
3/10Erector Spinae
Calves
2/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders, body straight from head to heels, and core engaged.
- Engage your core to maintain a neutral spine.
- Drive one knee toward your chest while keeping hips level.
- Quickly extend that leg back to plank and drive the opposite knee forward.
- Alternate legs in a controlled running motion.
- Keep upper body stable and gaze down.
- Continue for desired reps or time, maintaining form.
Coaching Tips
Form Cues
- Hips level
- Core tight
- Knees track straight
- Shoulders over wrists
- Quick switches
- Neutral spine
Breathing
Inhale as you drive one knee in, exhale as you switch to the other leg.
Tempo
1-0-1
Range of Motion
Drive knee to chest level without sagging hips below plank line or raising them above; full extension of leg back to start.
Safety
Safety Notes
- Avoid if acute wrist, shoulder, or lower back pain exists
- Warm up joints before starting
- Use incline modification for wrist relief
- Stop if form breaks to prevent strain
- Consult professional for pre-existing conditions
Spotting
No spotter needed; exercise is self-supported with focus on personal control.
Common Mistakes
- Letting hips sag
- Arching lower back
- Bouncing on toes
- Elbows locking
- Head looking up
- Uneven leg drive
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- Knee issues
Flexibility Needed
- Shoulder flexion for plank stability
- Hip flexion for knee drive
- Ankle dorsiflexion for toe grip
Build Up First
- Basic plank hold competency
- Core engagement awareness
Also known as
Mountain Climbers, Climber Exercise, Plank Climbers
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