Mountain Climber
The mountain climber is a bodyweight exercise targeting the abdominal muscles and hip flexors. It involves a running motion from a plank position, alternately driving the knees toward the chest, building core strength, hip flexibility, and cardiovascular endurance.
How to do it
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and drive your right knee toward your chest.
- Quickly switch legs, driving your left knee forward while returning your right leg back.
- Continue alternating legs at a brisk, controlled pace.
- Keep your hips level and your shoulders stable throughout the movement.
- Repeat for the desired number of repetitions or duration.
Form cues
- Keep your hands directly under your shoulders.
- Maintain a straight line from head to heels.
- Engage your core to prevent your lower back from arching.
- Drive your knees toward your chest with control.
- Keep your hips steady rather than bouncing them.
Breathing: Exhale as you drive your knee forward and inhale as you return to the starting position.
Common mistakes
- Hips rising too high: this shifts the work away from your core.
- Rounding the upper back: this can lead to shoulder strain.
- Moving too fast: losing control reduces the effectiveness of the exercise.
- Looking forward: keep your neck neutral by looking at the floor.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders, quads.
Suggested sets & reps
Get fitter
4 sets × 30 seconds, rest 30 s
Lose weight
3 sets × 45 seconds, rest 30 s
Build muscle
3 sets × 12-15 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your wrists or shoulders, ease off and try an incline variation.
- If you have lower back sensitivity, focus on keeping your core braced and avoid letting your hips sag.
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
Should I feel this in my shoulders?
Yes, your shoulders are working to stabilize your body, but the main effort should remain in your core.
What if my lower back hurts?
If you feel discomfort in your lower back, your hips may be sagging. Try keeping your hips slightly higher or use an incline.
Can I do this if I don't have much space?
Yes, mountain climbers are excellent for home workouts because they require only the space of a yoga mat.
How fast should I move?
Prioritize control over speed. Move at a pace where you can maintain perfect form throughout the entire set.