Mountain climbers

Mountain climber

Bodyweight Dynamicbeginnercompound exercisepull

Quadriceps ChestHamstringsShoulders

Primary muscles: Quadriceps. Assisting muscles: Chest, Hamstrings, Shoulders.

Mountain climbers — 1 — start position and end of the movement

How to do it

Get into a push-up position, supported on your hands and the balls of your feet.
Bring one knee toward your chest, roughly under your hip — this is the starting position.
Quickly switch your legs: extend the bent leg and bring the other knee toward your chest.
Keep alternating rhythmically, with your abs braced, for 20-30 seconds.

Key to the execution: Keep your hips level with your shoulders at all times, as in a solid push-up position.

Common mistakes

You lift your hips too high, losing the push-up position.
You let your lower back sag toward the floor.

Alternatives: exercises for the same muscles

Barbell squat

Barbell · Bar on back

Front squat

Barbell · Bar in front

Smith machine squat

Smith machine · On the Smith machine

Leg press

Sled press · 45° incline

Hack squat

Sled press · On the machine

Leg extension

Lever machine · Seated

Log your sets and see your progress

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Abs exercises › Training programs by sport ›

The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.