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Mountain Climber

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Use a flat, non-slip surface or a mat. Wear shoes with good grip if on smooth flooring. This is a core + conditioning move—start at a pace you can control while keeping a strong plank.

Starting Position

Start in a high plank with hands under shoulders, arms straight, and feet extended behind you. Brace your core, keep ribs down, squeeze glutes, and maintain a straight line from head to heels. Keep your neck neutral and eyes slightly forward.

Execution

Inhale and brace. Drive one knee toward your chest while keeping hips level and shoulders stacked over your hands. Quickly switch legs, extending the first leg back as the other knee drives forward—like a running motion in a plank. Maintain a tight core and steady hand pressure into the floor. Exhale steadily as you continue alternating for the desired reps or time, keeping your torso stable and movement smooth.

Tips on doing this exercise

Think “strong plank first”—speed comes second to stability.

Keep shoulders stacked over wrists and push the floor away for upper-body stability.

Keep hips level and avoid twisting—widen feet slightly if needed for balance.

If form breaks, slow down or do slow mountain climbers (pause knee drive each rep).

Progress by increasing time first, then speed while staying stable.

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Common Mistakes

Hips lifting too high or sagging (losing plank alignment)

Bouncing the upper body or shifting shoulders behind the hands

Letting knees land too wide or feet slap the floor loudly

Moving too fast and losing core control

Holding breath and bracing poorly

Rounding upper back or letting head drop

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Recommended Ranges

Conditioning: 3–6 rounds of 20–45 seconds, rest 20–60 seconds

Core endurance: 3–4 sets of 30–60 seconds (steady pace, strict plank)

Beginner: 2–4 sets of 15–30 seconds with controlled pace
Rest as needed to keep form clean.

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