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.
grid_view More Cardio Exercises
warning Common Mistakes
Raising the Hips Too High
Allowing the hips to pike upward reduces core engagement and turns the movement into more of a hip flexor exercise than a full-body drill. Keep your hips level with your shoulders throughout every rep just as you would in a plank.
Rotating the Hips with Each Drive
Twisting the pelvis side to side as the knees come forward shifts tension away from the abs to the obliques and lower back in an uncontrolled way. Drive each knee straight toward the chest while keeping the hips perfectly square.
Not Fully Extending the Trailing Leg
Keeping a bend in the leg being extended backward reduces the hip flexor stretch and shortens the range of motion. Actively push the heel back until the leg is fully extended before driving the opposite knee forward.
shuffle Variations & Progressions
Slow Mountain Climber
Performing each knee drive with a 2-second hold at full compression maximises rectus abdominis activation and is ideal for those focused on core strength rather than cardiovascular conditioning.
Cross-Body Mountain Climber
Driving each knee toward the opposite elbow targets the obliques and rotational core while maintaining the cardiovascular challenge of the standard version.
Slider Mountain Climber
Placing the feet on paper plates or furniture sliders forces a smooth, controlled movement and eliminates the ability to use momentum, significantly increasing abdominal demand.
Mountain Climber Push-Up Combo
Alternating sets of mountain climbers with push-ups without releasing the plank position challenges both pushing strength and core endurance in a single circuit block.
Use this data in your app
Access Mountain Climber and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Cardio exercises