Low Mountain-Climber Lunge
Boost cardio & core strength! A dynamic exercise combining mountain climbers with lunges for a full-body burn.
The Low Mountain-Climber Lunge is a compound exercise that mainly works the core and back, with help from the chest and triceps. No equipment needed: it uses just your bodyweight.
Low Mountain-Climber Lunge Muscles Worked
Primary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
Secondary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Low Mountain-Climber Lunge Variations and Alternatives
How to do the Low Mountain-Climber Lunge
Begin in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from your head to your heels.
Engage your core to maintain balance and stability throughout the movement.
Start with your left foot; swiftly bring it forward placing it just outside your left hand, getting into a low lunge position. Ensure your left knee is aligned with your ankle.
Your right leg should be straight behind you, and the right heel off the ground.
Push through your left foot to drive your body back into the high plank position. Now do the same with your right foot.
Alternate this movement rapidly, as if you were running in place in the plank position, bringing each knee to the corresponding hand, then extending back into a plank.
Maintain controlled breathing and good posture throughout the exercise. Be cautious not to let your hips sag or rise too high during the movement.
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Low Mountain-Climber Lunge FAQs
What muscles does the Low Mountain-Climber Lunge work?
The Low Mountain-Climber Lunge mainly works the core and back, with help from the chest and triceps. The main muscles are the rectus abdominis and serratus anterior.
What equipment do you need for the Low Mountain-Climber Lunge?
None. The Low Mountain-Climber Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Low Mountain-Climber Lunge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Low Mountain-Climber Lunge variations and alternatives?
Similar exercises include the BOSU™ Ball Mountain-Climber, Mountain-Climber Bridge, Double Plank Jack to 4-Mountain-Climber and Bench Elevated Mountain-Climber.
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