Mountain Climber
How to do it
Starting position
- Place your hands on the floor shoulder-width apart.
- Step both feet back to form a straight line with your body.
- Look at the floor between your hands.
- Brace your abs and keep your torso rigid.
Movement
- Pull your right knee toward your chest.
- Return your right foot to its starting position.
- Pull your left knee toward your chest.
- Quickly alternate your feet.
Breathing
Exhale as you pull your leg in and inhale as you return to the starting position.
Trainer tips
- Wrists under shoulders, hold a plank position
- Keep your hips steady so they do not rise
Cautions
- Excessive pressure on your wrists can cause pain, so push the floor away with your entire palm.
- If your lower back sags downward, it strains your spine, so keep your abs engaged.
- Raising the hips upward
- Swaying the upper body excessively side to side
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Front delts · Quads |
| Equipment |  Bodyweight |
| Movement pattern | Core |
| Recommended time | 20 sec–40 sec |
14 similar exercises
Representative exercise: Mountain Climber
- Downward Dog Crunch
- Elevated Mountain Climber with Hands on a Bench
- Elevated Mountain Climber with Hands on a Chair
- Spider Plank
- Spiderman Plank
- High Plank Knee Drop
- Mountain Climber over Bench
- Knee to Elbow Touch Front Plank
- Cross Mountain Climber against Wall
- Suspension Mountain Climber
- Medicine Ball Mountain Climber
- Plank Alternating Knee Tuck
- Suspension Crunch
- Ring Mountain Climber
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.