How to do mountain climbers
Mountain climbers are a fast plank drill where you drive your knees toward your chest one at a time, like running on the floor. They raise your heart rate and train your core, shoulders and hip flexors.
- Core
- No equipment
- 20 reps
mountain climber exercise, running plank
How to do it
- Start in a high plank with your hands under your shoulders and your body in one line.
- Drive your right knee toward your chest without letting your hips rise.
- Return your right foot to the plank as your left knee drives forward.
- Keep switching legs in a smooth, running rhythm.
- Keep your shoulders over your hands and your weight steady the whole time.
Form cues
- Hands under your shoulders
- Drive your knees fast
- Keep your hips down
Muscles worked
Main: core, hip flexors, heart and lungs
Also: shoulders, quads, chest, triceps
Common mistakes
- Hips bouncing high in the air. Fix: Keep your hips level with your shoulders, even if your knees come in less.
- Shoulders drifting behind the hands. Fix: Stack your shoulders right over your wrists before you start.
- Tapping the toes without moving the knees. Fix: Bring each knee well under your chest, then go faster.
Make it easier: Slow mountain climber
Step one knee in at a time with a pause, or do it with your hands on a bench.
Make it harder: Cross-body mountain climber
Drive each knee toward the opposite elbow at the same fast pace.
In a workout
Do 20 reps (10 per leg) per set as a cardio burst between strength moves, for 2-4 rounds.
Safety: If you have wrist, shoulder or lower back pain, slow down or use a bench, and stop if pain appears.
Questions
Are mountain climbers cardio or core?
Both. The fast leg drive raises your heart rate, and your core holds the plank.
What muscles do mountain climbers work?
Mainly your core and hip flexors, plus your shoulders, chest and quads.
Should mountain climbers be fast or slow?
Learn them slow with good form. Speed up only while your hips stay level.
