Wall Elbow Plank Mountain Climber
The wall elbow plank mountain climber is a bodyweight core exercise combining a forearm plank with alternating knee drives. The feet remain against the wall for support while the mountain climber motion intensifies abdominal and hip flexor engagement.
How to do it
- Place your forearms on the floor and position your feet against the wall in a forearm plank.
- Engage your core and ensure your body forms a straight line from head to heels.
- Drive one knee toward your chest in a controlled motion, then return it to the wall.
- Immediately repeat with the opposite knee, alternating in a steady climbing motion.
- Continue alternating for the desired number of repetitions.
Form cues
- keep your gaze between your hands
- push the floor away with your elbows
- maintain a straight line from head to heels
- drive your knee toward your chest slowly
- keep your hips level throughout
Breathing: Exhale as you drive the knee toward your chest and inhale as you return your foot to the wall.
Common mistakes
- sagging the lower back, which puts unnecessary strain on the spine
- rushing the movement, which reduces core engagement and stability
- shrugging shoulders toward ears, which creates tension in the neck
- lifting hips too high, which shifts focus away from the abs
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 45 s
Lose weight
3 sets × 30–45 seconds, rest 45 s
Build muscle
3 sets × 12–15 controlled 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 lower back, ease off and choose a gentler option.
- If you have shoulder discomfort, check with a professional before performing high-stability planks.
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
Why do I feel this in my shoulders instead of my abs?
You may be leaning too far forward or losing tension in your core. Focus on pushing the floor away firmly with your elbows to engage your upper back and core.
How high should my feet be on the wall?
Start with your feet at a height that allows you to keep your body in a straight line. As you get stronger, you can gradually increase the elevation.
Can I do this if I have wrist pain?
Yes, because this variation is performed on your forearms, it removes the pressure typically placed on the wrists during standard mountain climbers.