Mountain Climber Hold
The mountain climber hold is an isometric variation of the mountain climber that involves holding the knee-to-chest position rather than alternating rapidly. This modification increases the time under tension for the abs and hip flexors while reinforcing plank stability.
How to do it
- Begin in a high plank position with your hands directly under your shoulders.
- Drive your right knee toward your chest and hold it in the tucked position.
- Keep your hips level and your core engaged throughout the hold.
- Hold for the desired duration, then return the leg to the start and repeat on the left side.
- Alternate legs as directed, focusing on maintaining a rigid plank position.
Form cues
- Keep hands directly under your shoulders
- Drive one knee up toward your chest
- Maintain a flat, level back and hips
- Engage your abs strongly throughout the hold
Breathing: Breathe steadily and normally throughout the hold; avoid holding your breath.
Common mistakes
- Sagging hips, which strains the lower back and reduces core engagement
- Lifting hips too high into the air, shifting work away from the abs
- Rushing the hold instead of focusing on static core stability
Muscles worked
Primary: abs. Secondary: hip flexors, chest, shoulders.
Suggested sets & reps
Get fitter
3 sets x 20-30 seconds per leg, rest 60 seconds
Lose weight
3 sets x 20-30 seconds per leg, rest 45 seconds
Build muscle
3-4 sets x 30-45 seconds per leg, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you have wrist discomfort, ease off or check with a professional before continuing.
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 the mountain climber hold?
You should feel it working your abdominal muscles and hip flexors, as well as stabilizing muscles in your shoulders and chest.
How long should I hold each leg?
Beginners can start with 15 to 20 seconds per leg and gradually build up time as core strength improves.
What if my lower back hurts during the hold?
Lower back discomfort usually means your hips are sagging. Engage your abs harder or drop your knees to the floor to rest.