Mountain Climber – from Knees
Learn how to do Mountain Climber – from Knees with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Mountain Climber – from Knees is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Obliques. It has a MET value of 5, meaning a 70 kg person burns approximately 175 calories in a 30-minute session.
How to Do Mountain Climber – from Knees
A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion.
💡 Instructions:
Place your hands directly under your shoulders, knees on the floor, and keep your body straight from head to knees.
Engage your core before starting the movement.
Bring one knee forward toward your chest.
Return to the starting position.
Alternate legs in a controlled rhythm, keeping hips stable.
⚠️ Common mistakes:
Letting hips sag or rise too high
Moving too fast and losing control
Hands not aligned under shoulders
Not engaging the core
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Start Free TrialMuscles Worked by Mountain Climber – from Knees
Equipment
- No equipment
Calorie Calculator
MET 5Calories = MET × weight (kg) × time (hours)
Quick Facts: Mountain Climber – from Knees
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Hip Flexors, Shoulders, Chest, Obliques
- MET value
- 5
- Calories (30 min, 70 kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
More Abs Exercises
FAQ: Mountain Climber – from Knees
What muscles does Mountain Climber – from Knees work?
Mountain Climber – from Knees primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Obliques.
How do you do Mountain Climber – from Knees correctly?
A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion. 💡 Instructions:...
Is Mountain Climber – from Knees good for beginners?
Mountain Climber – from Knees has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Mountain Climber – from Knees?
Mountain Climber – from Knees requires: No equipment.
What are the benefits of Mountain Climber – from Knees?
Mountain Climber – from Knees strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Obliques, 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 – from Knees?
Similar exercises to Mountain Climber – from Knees 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 – from Knees better than Decline Crunch?
Both Mountain Climber – from Knees and Decline Crunch target the Abs. Mountain Climber – from Knees 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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