Mountain Climber

Mountain Climber


The mountain climber exercise is a high-intensity cardio and core workout that involves bringing your knees towards your chest while in a plank position. It targets multiple muscle groups including the abs, shoulders, and legs, and can be modified for different fitness levels.

Muscle Group

Equipment Required

Mountain Climber Instructions

  1. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  2. Engage your core and bring your right knee towards your chest, keeping your foot off the ground.
  3. Quickly switch and bring your left knee towards your chest while extending your right leg back to the starting position.
  4. Continue alternating legs, moving as quickly as possible while maintaining proper form.
  5. Complete 3 sets of 30 seconds each, with a 10 second rest in between sets.

Mountain Climber Form & Visual

Mountain Climber

Mountain Climber Benefits

  • Increases cardiovascular endurance
  • Improves core strength and stability
  • Works multiple muscle groups including shoulders, chest, triceps, abs, and legs
  • Can be done anywhere with no equipment needed
  • Can be modified for different fitness levels and goals

Mountain Climber Muscles Worked

  • Rectus abdominis
  • Obliques
  • Quadriceps
  • Hamstrings
  • Glutes
  • Hip flexors
  • Chest
  • Shoulders
  • Triceps

Mountain Climber Variations & Alternatives

  • Mountain Climber with a Twist
  • Reverse Mountain Climber
  • Single Leg Mountain Climber
  • Spiderman Mountain Climber
  • Side-to-Side Mountain Climber