Medicine Ball Mountain Climber
The medicine ball mountain climber is a dynamic core exercise that targets the abs and hip flexors while also challenging shoulder stability. Placing the hands on a medicine ball increases instability, amplifying core and stabilizer recruitment.
How to do it
- Begin in a plank position with your hands on a medicine ball, arms fully extended.
- Engage your core and maintain a straight line from head to heels.
- Drive one knee toward your chest as quickly as possible, then return it to the starting position.
- Immediately repeat with the opposite knee in a running motion.
- Continue alternating legs at a rapid pace for the desired duration or repetitions.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Engage your core to prevent your hips from sagging.
- Drive your knees forward in a smooth, controlled rhythm.
- Keep your gaze fixed slightly ahead of the medicine ball.
Breathing: Inhale steadily through your nose and exhale firmly with each knee drive to maintain core tension.
Common mistakes
- Letting the hips drop toward the floor, which strains the lower back and reduces core activation.
- Bending the elbows while driving the knees, which compromises upper body stability.
- Rushing the movement so much that you lose balance and control on the medicine ball.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders, quads.
Suggested sets & reps
Get fitter
3 to 4 sets x 30 seconds, rest 60 seconds
Lose weight
3 sets x 30 to 45 seconds, rest 45 seconds
Build muscle
3 sets x 12 to 16 total reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist, shoulder, or lower back discomfort, ease off and choose a gentler floor option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What should I do if my wrists hurt on the medicine ball?
Ensure your weight is distributed evenly across your hands, or switch to a standard floor mountain climber if wrist discomfort persists.
How often can I include this exercise in my routine?
You can safely include this 2 to 3 times per week as part of your core or full-body workouts.
Why is it harder on a medicine ball than on the floor?
The unstable surface of the ball forces your shoulder stabilizers and deep core muscles to work much harder to keep you balanced.