Mountain Climber Lunge

Mountain Climber Lunge

Description

The Mountain Climber Lunge is a compound exercise that targets multiple muscle groups including the legs, glutes, core, and shoulders. It involves performing a lunge while simultaneously bringing the opposite knee towards the chest in a mountain climber motion. This exercise can be done with bodyweight or with added resistance for a more challenging workout.

Muscle Group

Equipment Required

Mountain Climber Lunge Instructions

  1. Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
  2. Bring your right foot forward and place it next to your right hand.
  3. Lower your left knee to the ground and keep your right knee bent at a 90-degree angle.
  4. Push off your right foot and return to the high plank position.
  5. Repeat on the other side, bringing your left foot forward and lowering your right knee to the ground.
  6. Continue alternating sides for the desired number of repetitions or time.

Mountain Climber Lunge Form & Visual

Mountain Climber Lunge

Mountain Climber Lunge Benefits

  • Improves cardiovascular endurance
  • Strengthens lower body muscles including quads, hamstrings, and glutes
  • Engages core muscles for stability and balance
  • Increases flexibility in hip flexors and ankles
  • Can be modified for different fitness levels and goals

Mountain Climber Lunge Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals
  • Obliques
  • Chest
  • Shoulders
  • Triceps

Mountain Climber Lunge Variations & Alternatives

  • Reverse Mountain Climber Lunge
  • Side-to-Side Mountain Climber Lunge
  • Jumping Mountain Climber Lunge
  • Weighted Mountain Climber Lunge
  • Single-Leg Mountain Climber Lunge