Mountain Climbers Exercise Guide
Reviewed by
Valerie Zeller
Printable version
The Mountain Climber is a bodyweight exercise that serve as a great full-body workout. This plyometric plank movement does it all: increases core strength, defines the shoulders, chest and upper back, works the quads and glutes -- all while raising the heart rate.
How to do Mountain Climbers
Setup
Put hands on board, slightly broader than shoulder width. On forefeet, put one leg forward bent under body and stretch other leg back.
Exercise
While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.
Modifications
When this movement hurts your wrists, hang onto blunt-edged dumbbells instead of keeping your palms down on the floor to relieve wrist discomfort.
After you've learned the fundamentals, hold your hips small and even with your knees and shift your legs at a quicker speed. You may also pursue other combinations, including pulling the knees in diagonally around.
When you're just practicing this step, holding your buttocks higher than your thighs. slow down the step, holding weight balanced to support the shoulders.
Tips
Intensity can be increased by stepping faster.
Don't lift your hips too high. Your body should form a straight line from your shoulders to your ankles.
Exercise Benefits
Core Strength
Leg Strength
Glute Strength
Illustrated Guide
Learn how to do mountain climbers from this step-by-step illustrations:
Muscles Worked
The muscles used for mountain climbers may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for mountain climbers are:
Primary Muscles
- Abs
- Hamstrings
- Quadriceps
- Glutes
- Hip Flexors
- Front Deltoids
Synergyst Muscles
- Traps
- Deltoids
- Lats
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Mountain Climbers faster?
Mountain Climbers Training and Progressions
Standards and Averages
Wonder how do others perform in Mountain Climbers and how should you?
Mountain Climbers Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Mountain Climbers Alternatives
Variations
Wonder how to make Mountain Climbers either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Compound, Aerobic, Cardio, Endurance |
| Muscles Worked | Abdominals, Trapezius, Biceps Femoris, Deltoids, Quadriceps, Gluteus, Latissimus Dorsi, Hip Flexors, Anterior Deltoids |
| Difficulty Level(s) | Basic, Easy, Moderate, Simple |
| Equipment | No Equipment |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Abs, Hamstrings, Quadriceps, Glutes, Hip Flexors, Front Deltoids |
| Synergyst muscle(s) | Traps, Deltoids, Lats |
