Cross-body Mountain Climbers
Cross-body mountain climbers are a dynamic bodyweight exercise targeting the abs and obliques. By driving each knee to the opposite elbow, the movement adds a rotational element that intensifies core engagement and raises the heart rate.
How to do it
- Start in a high plank position with your hands directly under your shoulders and body in a straight line.
- Engage your core and drive your right knee toward your left elbow.
- Return your right foot to the starting position, then immediately drive your left knee toward your right elbow.
- Continue alternating sides in a controlled, rhythmic motion.
- Repeat for the desired number of repetitions or duration.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Engage your abs to keep your hips level throughout the movement.
- Exhale as you drive your knee across toward the opposite elbow.
- Maintain a steady, controlled rhythm rather than rushing.
Breathing: Exhale as you drive your knee toward your opposite elbow, and inhale as you return to the starting plank position.
Common mistakes
- Sagging hips cause lower back strain because the core loses tension.
- Bouncing up and down reduces engagement in the abs and shoulders.
- Rushing through reps leads to sloppy form and awkward twisting.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30 seconds continuous, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–16 total reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or lower back discomfort, ease off or choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt?
Ensure your hands are directly under your shoulders. If discomfort persists, try performing them on elevated surfaces or fists.
How many times a week can I do cross-body mountain climbers?
You can incorporate them 2 to 3 times per week as part of your core or cardio routine.
Are these suitable if I am a complete beginner?
They can be challenging for beginners. Start with an incline variation or standard mountain climbers before adding the cross-body twist.