Spider Mountain-Climber
Crawl your way to a stronger core! This dynamic plank variation torches calories and builds stability. Feel the burn!
The Spider 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.
Spider Mountain-Climber Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Boxer Muscle (serratus anterior); Upper Chest (pectoralis major, clavicular head)
Spider Mountain-Climber Variations and Alternatives
How to do the Spider Mountain-Climber
Start in a standard plank position with your hands stacked directly under your shoulders and your body forming a straight line from your shoulders to your heels.
Engage your core and keep your back flat throughout the exercise.
Bring your right knee towards your right elbow while trying to keep your hips as stable as possible.
Return your right leg to the starting position.
Repeat the movement with your left knee to your left elbow.
Continue alternating legs, moving quickly but with control to maintain good form.
This exercise can be performed for a set number of repetitions or for time. Aim for short bursts of high intensity like 20-30 seconds, followed by rest or a lower intensity exercise. Keep in mind that as you increase your speed with the Spider Mountain Climber, it becomes more cardiovascularly demanding while also challenging your coordination and core stability.
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Spider Mountain-Climber FAQs
What muscles does the Spider Mountain-Climber work?
The Spider 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 Spider Mountain-Climber?
None. The Spider Mountain-Climber is a bodyweight exercise, so you can do it anywhere.
Is the Spider 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 Spider Mountain-Climber variations and alternatives?
Similar exercises include the Ape Traverse, Bear Crawl, Mountain-Climber Bridge and Crawl Switch.
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