Animated GIF · Available via API
gif_boxMountain Climber
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
cardio
Mechanic
compound
Cal/min
9.8
Force
push
Mountain Climber is a intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Core and Shoulders.
list_alt Step-by-Step Instructions
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
Continue alternating legs in a running motion, keeping your hips low and your core engaged.
Maintain a steady pace and breathe evenly throughout the exercise.
Repeat for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Mountain Climber loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Flaring the elbows too wide or letting the hips sag/pike, which shifts load off Cardiovascular System and stresses the shoulder joint.
Rushing through reps using momentum rather than controlling both the lifting and lowering phase, which is especially important since there's no external load to force good tempo.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Mountain Climber is classified as a Intermediate cardio exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Cardio movements first. It fits well in programs focused on cardio training and pairs naturally with other Cardio movements in a balanced routine.
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