Mountain Climber
Mountain climbers are a bodyweight dynamic exercise targeting the abdominal muscles while elevating the heart rate. The rapid alternating knee drives provide a challenging core and cardio stimulus in a plank position.
How to do it
- Begin in a high plank position with your arms fully extended, hands directly under your shoulders.
- Drive your right knee toward your chest, then quickly switch, driving your left knee in as you extend the right leg back.
- Continue alternating legs rapidly in a running-like motion.
- Keep your hips level and your core braced throughout.
- Continue for the desired number of repetitions or duration.
Form cues
- Keep hands directly under your shoulders.
- Brace your core as if preparing for a gentle tap.
- Drive your knees forward in a smooth rhythm.
- Maintain a flat back and level hips throughout.
Breathing: Inhale steadily through your nose and exhale smoothly as you drive your knees forward.
Common mistakes
- Sagging hips toward the floor, which strains the lower back and reduces core activation.
- Bouncing the shoulders over the hands too much, making it hard to control your pace and balance.
- Holding your breath, which causes fatigue to set in much faster.
Muscles worked
Primary: abs. Secondary: shoulders, quads, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 40 seconds, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or lower back discomfort, ease off or choose an elevated version.
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
Are mountain climbers good for beginners?
They can be intense for beginners. If the floor version feels too fast, try an elevated version using a sturdy bench or table.
What muscles do mountain climbers work?
They primarily target your abs and core while also engaging your shoulders, quads, and hip flexors.
How can I stop my wrists from hurting?
Make sure your fingers are spread wide to distribute your weight evenly, or try performing them on an elevated surface to reduce wrist angle.