Exercise library
Mountain Climber
The mountain climber is a dynamic core and conditioning move that drives the knees toward the chest from a plank position.
BodyweightCoreBeginner
- Equipment
- Bodyweight
- Focus
- Core
- Level
- Beginner
- Suggested sets
- 3–4 sets of 20–40 seconds.
- Muscles worked
- AbsObliquesShouldersCardiovascular
How to do it
- 1Start in a high plank with your hands under your shoulders and your body in a straight line.
- 2Brace your core and keep your hips level with your shoulders.
- 3Drive one knee toward your chest without letting your hips pike up.
- 4Return that foot and immediately drive the other knee forward.
- 5Continue alternating legs at a steady, controlled pace.
Tips & tricks
- Keep your shoulders stacked over your hands throughout.
- Start slow to nail the form, then speed up for conditioning.
- Keep your hips low and level rather than bouncing them up.
Common mistakes
- Letting the hips rise up into a pike.
- Bouncing on the toes instead of driving the knees.
- Letting the lower back sag toward the floor.
