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TRX Reverse Mountain Climber
TRX Reverse Mountain Climber uses suspension straps in an inverted plank for alternating knee drives to chest, targeting glutes, hamstrings, and core to build stability and endurance.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Hip Flexors, Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Hip Flexors
5/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor TRX straps securely overhead. Lie supine under anchor, place heels in foot cradles, arms at sides palms down. Lift hips to form straight line from head to heels in inverted plank.
- Engage core and glutes to hold plank position.
- Drive one knee toward chest using hamstrings and glutes.
- Extend leg back while driving opposite knee forward.
- Maintain straight body line without hip sag.
- Alternate knees in fluid jogging motion.
- Continue for reps or time with control.
Coaching Tips
Form Cues
- Keep hips level
- Pull with glutes
- Core tight always
- Straight line body
- Controlled alternations
- No arching back
Breathing
Inhale as you extend leg, exhale forcefully as you drive knee to chest while bracing core.
Tempo
1-0-1
Range of Motion
Knee drives from full extension to chest contact, body remains straight from head to heels without sagging.
Safety
Safety Notes
- Avoid if acute back or shoulder injury
- Secure TRX anchor before starting
- Stop if pain in hips or spine
- Maintain neutral spine alignment
- Consult professional for form check
Spotting
No spotter needed; use self-supported setup or have partner monitor form from side.
Common Mistakes
- Hips sagging downward
- Jerky uncontrolled movements
- Arched lower back
- Uneven leg alternation
- Incomplete knee drive
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for knee drive
Build Up First
- Master basic plank hold
- Familiarity with TRX setup
- Core stability competency
Also known as
TRX Inverted Mountain Climber, Suspension Reverse Climber, TRX Reverse Climbers
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