Mountain Climber

Master the mountain climber with proper form for a full-body cardio burst that builds core stability.

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How to perform

Start in a high plank position with your hands directly under your shoulders and your body in one straight line from head to heels. Brace your core, squeeze your glutes, and keep your hips low and level. Drive your right knee toward your chest, then quickly switch, driving your left knee forward while your right leg extends back. Continue alternating legs in a smooth running motion, landing softly on the balls of your feet. Breathe evenly in a steady rhythm and keep your pace controlled for the desired number of reps or time.

Muscles worked

The mountain climber is a dynamic plank: your core must resist rotation and hip sag while your arms and shoulders support your body weight. At the same time, the rapid knee drives lift your heart rate, turning the move into a conditioning exercise.

• Cardiovascular system — elevated by the continuous rhythmic work
• Core — keeps your hips low and your spine stable
• Shoulders — support the body in the plank position
• Triceps — hold your arms extended under load

Make it easier

Slow the tempo down to stepping instead of running, or place your hands on a bench or couch for an incline plank that reduces the load on your arms and core.

Make it harder

Speed up the stride, add a cross-body variation bringing each knee to the opposite elbow, or extend the working time in intervals. Placing your feet on sliders and dragging them in adds extra core resistance.

Common mistakes

• Mistake: Letting your hips rise into a pike. Fix: keep your hips low and level — if they climb, slow down or shorten your stride.
• Mistake: Shuffling the feet instead of driving the knees. Fix: each knee should travel toward your chest, not just slide forward.
• Mistake: Hands set too far forward or too wide. Fix: keep your wrists directly under your shoulders and your hands flat.
• Mistake: Holding your breath as you speed up. Fix: match each knee drive to a breath and keep the rhythm even.