Mountain Climbers
Muscles worked
Instructions
- 1Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- 2Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
About Mountain Climbers
Mountain climbers are a bodyweight compound exercise performed in a high-plank position, alternately driving the knees toward the chest. They mainly recruit the quadriceps, with the chest, hamstrings and shoulders assisting, while the abs brace continuously to keep the pelvis stable. All of it quickly raises the heart rate, making them an excellent finisher or circuit exercise. Keep the hips low and fixed, shoulders stacked over the hands, and favour a controlled tempo over pure speed, otherwise the brace loosens.
check_circleBenefits
- check_circleCombine quad strengthening and cardio work in a single movement
- check_circleBuild shoulder and chest stability in the plank support position
- check_circleBurn calories quickly, ideal for circuits or HIIT
lightbulbExecution tips
- lightbulbKeep the hips low and level with the shoulders, without bouncing
- lightbulbDrive the knees toward the chest at a steady rhythm
- lightbulbStack the shoulders directly over the wrists throughout
- lightbulbBrace the core so the hips don't pike upward
warningCommon mistakes
- warningLetting the hips rise and breaking the plank alignment
- warningBouncing on the toes instead of controlling each knee drive
- warningDumping weight onto the wrists without bracing the shoulders
- warningGoing so fast that form breaks down
helpFrequently asked questions
Do mountain climbers work the abs?expand_more
They engage the core as a stabilizer, but mainly target the quads and cardio.
How long should each set be?expand_more
Sets of 30 to 45 seconds in a circuit are ideal for combining strength and cardio.
How fast should I do mountain climbers?expand_more
A steady, controlled pace beats top speed where the hips fly everywhere. Fast for cardio, slower and stricter for core bracing: adapt to the goal of the session.
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