Incline Mountain Climber
Incline Mountain Climber is a bodyweight cardio exercise targeting the abs. Performing the mountain climber on an incline reduces the intensity compared to the flat version, making it accessible to beginners while still effectively engaging the core and elevating the heart rate.
How to do it
- Place your hands on an elevated surface and step your feet back into an incline push-up position.
- Engage your core and keep your body in a straight line.
- Drive one knee toward your chest quickly, then switch legs in a running motion.
- Continue alternating legs at a rapid pace.
- Repeat for the desired number of repetitions or time.
Form cues
- Keep your hands directly under your shoulders
- Maintain a straight line from head to heels
- Keep your hips level throughout the movement
- Drive your knees toward your chest with control
- Engage your core to prevent lower back sagging
Breathing: Exhale as you drive the knee toward your chest and inhale as you return to the starting position.
Common mistakes
- Dropping the hips: puts unnecessary strain on your lower back
- Rounding the upper back: prevents proper core engagement
- Moving too fast: reduces the focus on abdominal control
- Looking down at your feet: misaligns the neck and spine
Muscles worked
Primary: abs. Secondary: hip flexors, chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 30–45 seconds, rest 45 s
Lose weight
3–4 sets × 45–60 seconds, rest 30 s
Build muscle
3 sets × 12–15 reps per leg, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you have wrist sensitivity, ensure your hands are positioned correctly or use a higher surface to reduce pressure.
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
Where should I feel this exercise?
You should feel your abdominal muscles working to stabilize your torso, along with your shoulders and hip flexors.
Can I do this if I have wrist pain?
If you feel discomfort in your wrists, try using an elevated surface like a sturdy table or placing your forearms on a bench.
How high should the surface be?
A stable surface like a sturdy chair, bench, or countertop works well. The higher the surface, the easier the movement will be.
How often should I do this?
You can include this in your routine 2–3 times per week as part of a balanced core or cardio session.