How to do the Mountain Climber
Primary: Core, Hip Flexors · also works Front Delts, Quads, Obliques. Also called: mountain climbers, running plank.
Step by step
- 1
Start in a high plank with hands under your shoulders and body in a straight line.
- 2
Brace your core and drive one knee toward your chest.
- 3
Quickly switch legs, extending one back as the other comes forward.
- 4
Keep your hips level and shoulders over your wrists.
- 5
Continue alternating at a steady pace for the set reps or time.
Coaching cues
- Hips stay low and level
- Shoulders over wrists
- Light, quick feet
Common mistakes
- Hips bouncing up and down
- Shoulders drifting back behind the wrists
- Sagging lower back
Sets, reps and where it fits
Muscle
3–4 × 20–40 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 20–40 sec
rest 45–60 s
Mountain Climber alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Mountain Climber work?
Primary: Core, Hip Flexors. Secondary: Core, Hip Flexors, Front Delts, Quads, Obliques
How many sets and reps of Mountain Climber should I do?
Hold or work for 20–40 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Mountain Climber?
Same movement pattern, different equipment: Plank Shoulder Tap, High Knees, Bear Crawl, Dead Bug, Bicycle Crunch, Bird Dog.
Is the Mountain Climber good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.