Slow Tempo Mountain-Climber
Strengthen your core & get your heart pumping with the Slow Tempo Mountain Climber! Controlled movements for maximum impact.
The Slow Tempo Mountain-Climber is a compound exercise that mainly works the core, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Slow Tempo Mountain-Climber Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Boxer Muscle (serratus anterior); Upper Chest (pectoralis major, clavicular head)
Slow Tempo Mountain-Climber Variations and Alternatives
How to do the Slow Tempo Mountain-Climber
Start in a plank position with arms and legs straight, wrists under shoulders, and feet hip-width apart.
Engage your core to keep your body in a straight line from head to heels.
Without lifting your hips, bring your right knee towards your chest.
Return to the initial plank position and immediately repeat the movement with your left knee.
Continue alternating knees as if you are "climbing" while maintaining a strong plank position, without letting your hips sag or rise too high.
Breathe steadily throughout the exercise, with one breath for each knee movement.
Focus on executing the movement with control rather than speed to maintain proper form.
Perform the exercise for a set number of repetitions or time duration.
Maintaining a strong core and proper alignment is key for this exercise to ensure it targets the intended muscle groups effectively while reducing the risk of injury.
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Slow Tempo Mountain-Climber FAQs
What muscles does the Slow Tempo Mountain-Climber work?
The Slow Tempo Mountain-Climber mainly works the core, with help from the back and chest. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Slow Tempo Mountain-Climber?
None. The Slow Tempo Mountain-Climber is a bodyweight exercise, so you can do it anywhere.
Is the Slow Tempo 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 Slow Tempo Mountain-Climber variations and alternatives?
Similar exercises include the BOSU™ Ball Mountain-Climber, Mountain-Climber Bridge, Against-Wall Cross Mountain-Climber and Double Plank Jack to 4-Mountain-Climber.
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