Mountain Climber (intervals)
Press-up position with fast alternating knee drives to the chest: cardio for the core, shoulders and legs.
How to do it
- Get into a high plank on straight arms, hands under the shoulders, body in one line.
- Brace the abs and glutes, with the neck continuing the line of the spine.
- Drive one knee toward the chest without lifting the hips.
- Return that leg back quickly and drive the other knee.
- Keep alternating the legs at an even tempo without holding the breath.
- Work through the interval, then rest on your knees or standing.
Key technique cue
Keep your hips low, drive your knees toward your chest in rhythm, and brace your core throughout.
Common mistakes
- ✕ Hips raised high
- ✕ Sagging lower back
- ✕ Hands drifting forward of the shoulder line
- ✕ A tempo so fast the range of motion shrinks
Benefits
- ✓ Works the core and shoulders
- ✓ Raises heart rate fast
- ✓ Develops hip mobility
About the exercise
Mountain climbers are a dynamic exercise in a high plank where the knees drive in turn toward the chest. They load the core, shoulders, hip flexors and cardiovascular system. They suit intervals and warm-ups once you hold a plank steadily.
Updated
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.