Movement overview

The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.

Step-by-step cues

1. Start in a high plank position with your hands placed shoulder-width apart directly under your shoulders.
2. Keep your body in a straight line from head to heels, engaging your core muscles.
3. Drive your right knee towards your chest while keeping your left leg extended.
4. Quickly switch legs, bringing your left knee towards your chest as you extend your right leg back.
5. Continue alternating legs at a quick pace, maintaining the plank position throughout the exercise.
6. Breathe steadily and maintain a consistent rhythm.

Technical tips

• Ensure your hands are directly under your shoulders to maintain proper alignment and reduce strain on the wrists.
• Engage your core throughout the exercise to prevent your hips from sagging or lifting too high.
• Keep your movements controlled; avoid bouncing or letting your feet slam into the ground.
• Focus on maintaining a steady breathing pattern to support endurance during the exercise.
• If you're new to this exercise, start slowly to ensure proper form before increasing speed.
• To increase intensity, try performing the exercise for a longer duration or at a faster pace.