Mountain Climber
Learn how to do Mountain Climber with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Mountain Climber is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Triceps. It has a MET value of 7.5, meaning a 70 kg person burns approximately 263 calories in a 30-minute session.
How to Do Mountain Climber
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged.
💡 Instructions:
Begin in a high plank with hands directly under shoulders, body in a straight line.
Engage your core and keep your hips stable.
Bring your right knee toward your chest, keeping your foot off the floor.
Return to the starting position and repeat with the left knee.
Continue alternating legs at a steady, controlled pace.
⚠️ Common mistakes:
Raising hips too high.
Dropping the lower back.
Moving too fast and losing form.
Not bringing the knee far enough toward the chest.
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Start Free TrialMuscles Worked by Mountain Climber
Equipment
- No equipment
Calorie Calculator
MET 7.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Mountain Climber
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Triceps
- MET value
- 7.5
- Calories (30 min, 70 kg)
- ≈ 263 cal
- Video quality
- 4K with male and female demonstrations
More Abs Exercises
FAQ: Mountain Climber
What muscles does Mountain Climber work?
Mountain Climber primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Triceps.
How do you do Mountain Climber correctly?
Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged. 💡...
Is Mountain Climber good for beginners?
Mountain Climber has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Mountain Climber?
Mountain Climber requires: No equipment.
What are the benefits of Mountain Climber?
Mountain Climber strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Triceps, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Mountain Climber?
Similar exercises to Mountain Climber include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Mountain Climber better than Decline Crunch?
Both Mountain Climber and Decline Crunch target the Abs. Mountain Climber uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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