Vertical Mountain Climber

Vertical Mountain Climber


This exercise involves bringing your knees towards your chest while in a plank position, mimicking the movement of climbing a mountain. It targets the core, shoulders, and legs, and can be done at a high intensity for a cardio workout.

Muscle Group

Equipment Required

Vertical Mountain Climber Instructions

  1. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
  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.
  4. Continue alternating legs as quickly as possible while maintaining proper form.
  5. Complete 3 sets of 30 seconds each.

Vertical Mountain Climber Form & Visual

Vertical Mountain Climber

Vertical Mountain Climber Benefits

  • Increases cardiovascular endurance
  • Strengthens core muscles
  • Improves balance and coordination
  • Tones leg muscles
  • Burns calories and aids in weight loss
  • Can be done anywhere with no equipment needed

Vertical Mountain Climber Muscles Worked

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

Vertical Mountain Climber Variations & Alternatives

  • Diagonal Mountain Climber
  • Spider Mountain Climber
  • Cross-Body Mountain Climber
  • Single-Leg Mountain Climber
  • Plank Jack Mountain Climber