Mountain Climber
The mountain climber combines core bracing and cardio by alternately bringing knees to chest.
Updated
Mountain Climber
The mountain climber combines core bracing and cardio by alternately bringing knees to chest.
Muscles Involved
- Core (transverse, rectus) : stabilizes trunk
- Hip flexors : bring knees forward
- Shoulders : maintain upper position
- Cardiovascular system : significant cardio effort
Step-by-Step Instructions
Step 1 — Position
Push-up position, arms extended, body in line.
Step 2 — Movement
Bring one knee toward chest, then alternate quickly.
Step 3 — Rhythm
Maintain a steady rhythm while keeping form.
Sets and Reps
3 sets of 30-60 seconds.
Common Mistakes
- Hips rising : keep body in plank
- Legs-only movement : engage the abs
- Bouncing : light feet, no bouncing
Safety Tips
Low impact exercise if executed correctly. Warm up wrists beforehand.
Variations
- Cross-body mountain climber : knee toward opposite elbow
- Slow mountain climber : emphasized bracing
- Spider-man mountain climber : knee toward outer elbow
Who Is This Exercise For?
All levels. Excellent for HIIT and warm-up.
Diagrams and illustrations
Illustration: Mountain Climber
The mountain climber combines core bracing and cardio by alternately bringing knees to chest.