Alternatives
- High Plank
- Spiderman Plank
- Plank
Summary
Mountain climbers are a high-intensity core and cardio movement performed from a plank position. They target the abs and hip flexors while also boosting cardiovascular endurance.
Benefits of the Mountain Climbers
- Strengthens the core and hip flexors
- Increases heart rate and burns calories
- Improves coordination and agility
- Engages full body with minimal equipment
- Great for conditioning circuits or warm-ups
Mountain Climbers Muscles Worked
- Primary: Rectus Abdominis, Hip Flexors
- Secondary: Shoulders, Chest, Quadriceps, Glutes
Instructions
- Start in a high plank position with shoulders stacked over wrists
- Keep your body in a straight line
- Drive one knee toward your chest
- Quickly switch legs, bringing the opposite knee forward
- Continue alternating at a steady or fast pace
- Keep hips low and core braced
- Perform for the desired time or reps
Common Mistakes
- Bouncing the hips up and down
- Letting the back sag
- Moving too fast and losing form
- Hands placed too far forward
- Not fully extending the rear leg