Vertical Mountain Climber
Description
The vertical mountain climber is a standing variation of the mountain climber where you drive your knees up alternately while standing tall, often touching the opposite hand to the rising knee. It provides similar cardio and hip-flexor benefits without the wrist load of the floor version.
Muscle Group
Equipment Required
Vertical Mountain Climber Instructions
- Stand tall with feet hip-width apart. Arms at your sides or extended overhead.
- Drive your right knee up toward your chest as high as possible.
- If your hands are overhead, bring them down to touch the rising knee, or touch the opposite elbow to the rising knee.
- Quickly switch — drive your left knee up while the right foot returns to the floor.
- Continue alternating in a rapid running-in-place motion.
- Stay on the balls of your feet. Keep your torso upright.
- Breathe rhythmically. Move quickly.
- Perform for 20 to 45 seconds per set.
Vertical Mountain Climber Form & Visual
Vertical Mountain Climber Benefits
- Excellent cardiovascular conditioning
- Builds hip flexor strength and endurance
- No wrist load — easier than floor mountain climbers
- Adds core engagement with hand-knee touches
- No equipment needed
- Easy to scale by adjusting tempo
Vertical Mountain Climber Muscles Worked
- Hip flexors
- Quadriceps
- Calves
- Obliques (twist version)
- Core (stabilizer)
Vertical Mountain Climber Variations & Alternatives
- Mountain Climber (floor version)
- High Knee Run
- High Knee Tap
- Vertical Mountain Climber with Twist
- Slow Tempo Vertical Mountain Climber
