Mountain-Climber
UpdatedCrank up your cardio with Mountain Climbers! This bodyweight exercise torches calories and sculpts your core. Get ready to sweat.
The Mountain-Climber is a compound exercise that mainly works the quads and chest, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Mountain-Climber Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Mountain-Climber Variations and Alternatives
How to do the Mountain-Climber
Start in a plank position with arms and legs long, hands shoulder-width apart, shoulders stacked directly above your wrists, core engaged, and body in a straight line from head to heels.
As the starting position is established, lift your right foot off the ground and slowly raise your knee as close to your chest as you can.
Return to the starting position and repeat with the left leg.
Keep alternating the legs at a rapid pace, but maintain proper form and a tight core throughout the exercise.
Remember to breathe steadily and keep a neutral neck by gazing down at the floor just in front of you.
Depending on your workout, you can perform this exercise to a count (such as 20 repetitions per leg) or for a period of time (such as 30-60 seconds).
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Mountain-Climber FAQs
What muscles does the Mountain-Climber work?
The Mountain-Climber mainly works the quads and chest, with help from the core and traps. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Mountain-Climber?
None. The Mountain-Climber is a bodyweight exercise, so you can do it anywhere.
Is the Mountain-Climber a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Mountain-Climber variations and alternatives?
Similar exercises include the BOSU™ Ball Mountain-Climber, Mountain-Climber Bridge, Against-Wall Cross Mountain-Climber Kick and Against-Wall Cross Mountain-Climber.
Training calculators
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