Mountain Climber

Learn how to do Mountain Climber with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7.5 Abs Hip FlexorsShouldersChestTriceps No equipment

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 70kg 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.

You're a coach? Mountain Climber is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.

Start Free Trial

Muscles Worked by Mountain Climber

Primary Abs
Secondary
Hip FlexorsShouldersChestTriceps

Equipment

  • No equipment

Calories Burned Doing Mountain Climber

Calorie Calculator

MET 7.5
Estimated burn
263 calories

Calories = 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, 70kg)
≈ 263 cal
Video quality
4K with male and female demonstrations

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.

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.

What exercises are similar to Mountain Climber?

Similar exercises to Mountain Climber include Crunch dốc, Twist Nga với tạ tay, Dumbbell Turkish Get-Up, Crunch có tạ với tạ tay.

Is Mountain Climber better than Crunch dốc?

Both Mountain Climber and Crunch dốc target the Abs. Choose based on your available equipment and training goals.

Alternative Exercises

Crunch dốc
MET 4

Crunch dốc

  • Bench
Twist Nga với tạ tay
MET 4

Twist Nga với tạ tay

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Crunch có tạ với tạ tay
MET 4

Crunch có tạ với tạ tay

  • Dumbbells
Cối xay gió tạ đơn
MET 4

Cối xay gió tạ đơn

  • Dumbbells

Add Mountain Climber to your coaching programs

Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.

Try Gymkee Free, No Card Required See all features