Mountain-Climber Kickout
Sculpt your core & boost cardio! Mountain-Climber Kickout targets abs, obliques, & legs for a full-body burn. Get fit, one rep at a time!
The Mountain-Climber Kickout mainly works the core and quads, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Mountain-Climber Kickout Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Deep Core (transverse abdominis); Hip Adductors
Mountain-Climber Kickout Variations and Alternatives
How to do the Mountain-Climber Kickout
Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Engage your core to stabilize your body.
Quickly drive one knee towards your chest, then extend it back and out to the side, away from your body, in a 'kickout' movement.
While bringing that leg back to the starting position, drive your opposite knee towards your chest and perform a kickout on the other side.
Continue alternating legs quickly, keeping your core tight and minimizing movement in your upper body.
Breathe steadily throughout the exercise, exhaling as you perform the kickout.
Set a target for either a certain number of repetitions or a time duration to maintain the movement.
Always maintain proper form to prevent injury and to ensure the focus remains on the core and secondary muscle groups.
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Mountain-Climber Kickout FAQs
What muscles does the Mountain-Climber Kickout work?
The Mountain-Climber Kickout mainly works the core and quads, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Mountain-Climber Kickout?
None. The Mountain-Climber Kickout is a bodyweight exercise, so you can do it anywhere.
What are some Mountain-Climber Kickout variations and alternatives?
Similar exercises include the Bear Sit Kickout, BOSU™ Ball Mountain-Climber, Mountain-Climber Bridge and Against-Wall Cross Mountain-Climber Kick.
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