Back to Exercise Library
BeginnerFull BodyBodyweightCompound

Mountain Climber

A dynamic full-body exercise that combines core work with cardio by alternating driving knees toward the chest in a plank position.

Video DemonstrationRoyalty-free via Pexels
Mountain Climber demonstration

Visual demonstration — Mountain Climber

Muscles Worked

Core (Primary)Hip FlexorsShouldersQuadricepsChest

Step-by-Step Instructions

  1. 1Start in a high plank position with hands under shoulders
  2. 2Drive your right knee toward your chest
  3. 3Quickly switch, driving the left knee forward as the right goes back
  4. 4Alternate rapidly while keeping hips level
  5. 5Maintain a strong plank position throughout

Training Recommendations

Strength
Sets3-4
Reps20-30 sec
Rest60-90 sec
Hypertrophy
Sets3-4
Reps30-45 sec
Rest45-60 sec
Endurance
Sets3-4
Reps45-60 sec
Rest30-45 sec

Tips & Variations

  • Keep hips level—don't let them pike up
  • For more core engagement, slow the tempo
  • For more cardio, speed up the tempo

Common Mistakes to Avoid

  • Hips bouncing up and down
  • Not fully driving knees forward
  • Holding breath

Ready to Train?

Get a complete personalized workout plan that includes this exercise and more.

Generate AI Workout Plan