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TRX Mountain Climber
Dynamic full-body exercise using TRX suspension straps that targets core, shoulders, and hip flexors to build endurance and stability; commonly used in conditioning workouts for cardiovascular benefits.
About Exercise
Equipment
Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors, Quads, Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Hip Flexors
5/10Iliopsoas
Quads
4/10Rectus Femoris
Chest
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on intensity
How to Perform
Anchor TRX straps at mid-calf height. Place feet in foot cradles, face away from anchor, and assume high plank position with hands under shoulders and body straight.
- Brace core and maintain rigid plank.
- Drive one knee toward chest using abs.
- Extend leg back to plank position.
- Immediately drive opposite knee toward chest.
- Alternate legs in fluid running motion.
- Continue for prescribed reps or time.
Coaching Tips
Form Cues
- Keep hips level
- Pull with core
- Shoulders over wrists
- Neutral spine always
Breathing
Exhale as you drive knee to chest; inhale as you extend leg back.
Tempo
1-0-1
Range of Motion
Knees drive to chest level while maintaining straight line from head to heels in plank.
Safety
Safety Notes
- Secure anchor firmly
- Avoid if acute lower back pain
- Start slow to build stability
- Ensure even foot cradles to prevent rubbing
Spotting
Not required; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging
- Back arching
- Rushing without control
- Uneven foot placement
When to Avoid
- Acute shoulder injury
- Lower back strain
- Wrist issues
Flexibility Needed
- Shoulder flexion for plank
- Hip flexion for knee drive
- Ankle dorsiflexion
Build Up First
- Proficient plank hold
- Basic core bracing
- Familiarity with suspension training
Also known as
Suspension Trainer Mountain Climbers, TRX Climbers, TRX Knee Drives
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