Functional Fitness · Conditioning · Calisthenics
Mountain Climber
The mountain climber is an alternating knee drive from a straight-arm plank. It trains your core and hip flexors while adding a bodyweight conditioning challenge.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Place your hands shoulder-width apart on the floor.
- Extend your legs behind you into a high plank with your shoulders over your wrists.
- Pull one knee toward your chest.
- Return that foot to its starting position.
- Repeat with the opposite leg, alternating knee drives at a steady pace.
Form cues
- Keep your hips level.
- Push the floor away.
- Land lightly on your toes.
- Breathe steadily through each switch.
Common mistakes
- Lower back saggingTighten your abdomen to keep your ribs from dropping toward the floor.
- Bouncing or piking the hipsSlow your switches until your torso stays at the same height.
- Rocking backwardKeep your shoulders stacked above your hands rather than shifting weight toward your feet.
Safety
Repeated weight-bearing can irritate your wrists or shoulders, especially as fatigue builds. Slippery footing can cause an abrupt loss of support during fast switches.
- Use a firm, nonslip surface with secure traction under your hands and feet.
- Begin with controlled stepping before progressing to quick switches.
- End the set when you can no longer maintain your plank position.
If you have wrist, shoulder, or lower-back pain, try a slower version with your hands on a stable elevated surface, or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 20–40 reps
- Rest
- 45 sec
Count each knee drive as one rep, split evenly between sides.