Against-Wall Mountain-Climber
Get a full-body workout! This low-impact mountain climber variation strengthens core, glutes and legs! Great for all fitness levels.
The Against-Wall Mountain-Climber is a compound exercise that mainly works the core and chest, with help from the back and triceps. No equipment needed: it uses just your bodyweight.
Against-Wall Mountain-Climber Muscles Worked
Primary
Abdominals (rectus abdominis); Upper Chest (pectoralis major, clavicular head)
Secondary
Boxer Muscle (serratus anterior); Triceps (triceps brachii)
Against-Wall Mountain-Climber Variations and Alternatives
How to do the Against-Wall Mountain-Climber
Start by facing a wall, standing about two feet away from it.
Place your hands on the wall at shoulder width, and walk your feet back until your body is at a diagonal angle to the wall, as shown in the first image. Your arms should be straight, and your body should form a straight line from your head to your heels.
Engage your core muscles, keep your back flat, and maintain a neutral spine position.
Lift your right knee and drive it towards the wall while maintaining your balance and keeping the core engaged, as demonstrated in the following images.
Return your right foot to its original position and immediately drive your left knee towards the wall, alternating legs quickly.
Continue alternating legs, performing the movement at a brisk but controlled pace, as if climbing the wall with your feet. Each knee drive counts as one repetition.
Perform the exercise for a set number of repetitions or a specific time duration. Rest and repeat for additional sets if desired.
Remember to breathe steadily throughout the exercise, and keep your movements controlled to maximize engagement of the targeted muscles.
---
Against-Wall Mountain-Climber FAQs
What muscles does the Against-Wall Mountain-Climber work?
The Against-Wall Mountain-Climber mainly works the core and chest, with help from the back and triceps. The main muscles are the rectus abdominis and pectoralis major.
What equipment do you need for the Against-Wall Mountain-Climber?
None. The Against-Wall Mountain-Climber is a bodyweight exercise, so you can do it anywhere.
Is the Against-Wall Mountain-Climber a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Against-Wall Mountain-Climber go on?
It belongs on push day in a push/pull/legs routine.
What are some Against-Wall Mountain-Climber variations and alternatives?
Similar exercises include the Alternating Against-Wall Knee Cross-Over Sit, Against-Wall Close-Grip Push-Up, Against-Wall Cross Mountain-Climber Kick and Against-Wall Cross Mountain-Climber.
Training calculators
Work out the numbers behind your training before your next session.