Video Coming Soon
We're working on adding video demonstrations for this exercise.
Rotating Mountain Climber
Bodyweight rotational core exercise from plank that targets obliques, abs, and hip flexors to build stability, strength, and conditioning; alternates knees toward opposite elbows for full-body engagement.
About Exercise
Equipment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Quads, Shoulders
Popularity Score
7
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
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Glutes
6/10Glute Max
Quads
5/10Rectus Femoris
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in high plank position with hands under shoulders, body straight from head to heels, core and glutes engaged.
- Engage core and drive right knee across body toward left elbow with torso twist.
- Return right leg to plank position slowly.
- Alternate by driving left knee toward right elbow with twist.
- Continue alternating legs in controlled rhythm.
- Maintain straight body line throughout.
- Keep hips level and avoid rotation at hips.
Coaching Tips
Form Cues
- Twist from core
- Keep plank rigid
- Knee to opposite elbow
- Hips square
- Breathe steadily
Breathing
Exhale as you drive knee forward; inhale on return to plank.
Tempo
2-0-2
Range of Motion
Drive knee to elbow height without sagging hips; full extension in plank from head to heels.
Safety
Safety Notes
- Stop if back pain occurs
- Maintain wrist alignment
- Avoid if acute shoulder issues
- Use elevation for wrist relief if needed
- Control speed to protect form
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging low
- Rounding back
- Rushing without control
- Twisting from hips
- Letting shoulders shrug
When to Avoid
- Acute lower back pain
- Wrist or shoulder injury
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for knee drive
Build Up First
- Basic plank hold competency
Also known as
Cross-Body Mountain Climber, Rotational Mountain Climber
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Jumping Mountain Climber
Bodyweight
Abs, Obliques
Supine Lumbar Rotation Stretch
Bodyweight
Obliques, Lower Back
Barbell Landmine Rotational Press
Barbell, Others
Shoulders, Obliques
Mini Loop Band Mountain Climber
Loop Bands
Abs, Obliques
Mountain Climber
Bodyweight
Abs
Cross Body Mountain Climber
Bodyweight
Obliques, Abs
Stability Ball Mountain Climbers
Stability Ball
Abs
Balance Trainer Mountain Climber
Balance Trainer
Abs
TRX Mountain Climber
TRX
Abs, Obliques
Resistance Band Kneeling Pallof Press
Bands
Obliques, Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
