Mountain Climber tutorial
The mountain climber is a dynamic bodyweight drill where you drive your knees alternately and quickly toward your chest from a push-up position. It works the core, shoulders and cardiovascular system at once and fits home interval sessions and warm-ups.
How to perform
- Get into a push-up position with hands under shoulders and body in a straight line.
- Brace your core and distribute weight between hands and toes.
- Drive your right knee toward your chest.
- As you return the right leg, bring the left knee forward.
- Keep alternating at a quick, steady rhythm.
- After 20–40 seconds, stop in the plank position and rest.
Breathing: Breathe rhythmically with the leg movement, taking a full breath in and out every two to three steps.
Key tips
- Keep your shoulders stacked over your wrists; don't shift back.
- Keep your hips level with your shoulders.
- Start slow and clean, then build speed.
Common mistakes
- Piking the hips up high.
- Bouncing the hips up and down each step.
- Sinking into the shoulders and loading the wrists without engaging the shoulder blades.
Safety: People with wrist or back pain can place their hands on a bench and step the knees in slowly.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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