Cross-Body Mountain Climber
A mountain climber where each knee drives diagonally towards the opposite elbow. Adds oblique and rotational core demand.
Primary muscles
- Obliques
- Hip Flexors
- Abs (Rectus Abdominis)
Secondary muscles
- Front Delts
- Transverse Abdominis
- Quadriceps
- Cardiovascular System
- Sets
- 3–4
- Duration
- 20–40 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
High plank with hands under shoulders and body straight.
Brace your core and keep your shoulders over your hands.
Drive your right knee across your body towards your left elbow.
Return it and drive the left knee towards the right elbow.
Continue alternating at a controlled but brisk pace.
Breathing: Exhale as each knee drives across; keep breathing rhythmically.
Coaching tips
Knee to opposite elbow
Keep hips low
Rotate from the core
Common mistakes
Hips rising high
Twisting the shoulders instead of the hips
Moving too fast to control the diagonal
Safety notes
Place hands on a raised surface if the wrists or shoulders tire quickly.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.