Mountain-Climber Walk
Engage your core and get your heart pumping with the mountain climber walk! A great no-equipment exercise.
The Mountain-Climber Walk 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 Walk Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Glutes (gluteus maximus)
Mountain-Climber Walk Variations and Alternatives
How to do the Mountain-Climber Walk
Start in a plank position with your arms straight, hands directly under your shoulders, and your body forming a straight line from your head to your heels.
Engage your core and keep your back flat throughout the movement.
Slowly bring your right knee towards your chest without lifting your hips too high or letting them sag.
Return your right foot to the starting position and repeat with your left leg, simulating a walking motion.
Continue alternating legs, ensuring that you maintain a strong plank position with minimal hip rotation.
Focus on a smooth, controlled tempo, and aim to keep the movement continuous throughout your set.
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Mountain-Climber Walk FAQs
What muscles does the Mountain-Climber Walk work?
The Mountain-Climber Walk 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 Walk?
None. The Mountain-Climber Walk is a bodyweight exercise, so you can do it anywhere.
Is the Mountain-Climber Walk 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 Walk go on?
It belongs on push day in a push/pull/legs routine.
What are some Mountain-Climber Walk variations and alternatives?
Similar exercises include the Bear Crawl, High Butt Bear Crawl, Mountain-Climber Bridge and Crab Walk.
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