Mountain Climber
A moving plank that works the core and gets your heart rate up.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight
- Level
- Beginner
- Tempo
- Lift 0.4 s · Lower 0.4 s
How to do the mountain climber
- 1Start in a high plank with hands under your shoulders.
- 2Drive one knee toward your chest.
- 3Switch legs in a smooth running rhythm.
- 4Keep your hips level with your shoulders.
When to pick it: Pick it for conditioning circuits or a short, intense core finisher.
Form cues
- Hips stay low
- Shoulders over the hands
- Quick feet, quiet landings
Common mistakes
- Hips bouncing high
- Shoulders drifting behind the hands
- Short, sloppy steps
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
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These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.