Mountain Climber
From a high plank, drive the knees towards the chest alternately at speed. Trains core stability, hip flexors and conditioning.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
- Cardiovascular System
Secondary muscles
- Front Delts
- Quadriceps
- Transverse Abdominis
- Obliques
- Triceps
- Sets
- 3–4
- Duration
- 20–45 sec
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
High plank with hands under shoulders, body in a straight line from head to heels.
Brace your core and keep your hips level with your shoulders.
Drive one knee towards your chest.
Return it as you drive the other knee forward.
Continue alternating quickly while keeping the shoulders over the hands.
Breathing: Breathe quickly and rhythmically; don't hold your breath.
Coaching tips
Hips down
Shoulders over wrists
Quick feet
Common mistakes
Piking the hips high
Letting the lower back sag
Bouncing the hips up and down
Safety notes
Slow down if you cannot keep the lower back from sagging.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.