Mountain-Climber Lunge
Elevate your heart rate with the Mountain-Climber Lunge! A dynamic exercise targeting core, legs, and cardiovascular fitness.
The Mountain-Climber Lunge is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Mountain-Climber Lunge Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hip Flexor (iliopsoas); Glutes (gluteus maximus)
Mountain-Climber Lunge Variations and Alternatives
How to do the Mountain-Climber Lunge
Begin in a push-up position with your hands placed directly below your shoulders and your body forming a straight line from your head to your heels.
Tighten your core and keep your back flat throughout the movement.
Bring your right knee forward under your chest while keeping the left leg straight. This movement resembles a high knee run while in the plank position.
Quickly switch legs, extending the right leg back to the starting position while simultaneously bringing the left knee forward under your chest.
Continue alternating legs in a rapid, controlled fashion as if you were running in place, with one foot elevated on a step or platform.
Focus on keeping the movements smooth and continuous, and avoid letting your hips sag or rise too high.
Breathe evenly throughout the exercise, exhaling as you pull each knee forward.
Perform for a set number of repetitions or a specific time duration, typically ranging from 30 seconds to a minute for an effective cardiovascular workout.
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Mountain-Climber Lunge FAQs
What muscles does the Mountain-Climber Lunge work?
The Mountain-Climber Lunge mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Mountain-Climber Lunge?
None. The Mountain-Climber Lunge is a bodyweight exercise, so you can do it anywhere.
Is the 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 workout day should the Mountain-Climber Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some 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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