Cross-Body Mountain Climber

Cross-Body Mountain Climber is a dynamic exercise that activates the core muscles , shoulders and hips . The exercise is a variation of the classic mountain climber, but here you pull your knees diagonally towards the opposite elbow. This means that both the obliques and the core have to work harder, which results in improved balance , coordination , and cardiovascular endurance .

Correct technique and execution

How to perform the Cross-Body Mountain Climber correctly:

1. Starting position: Get into a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
2. Bring the knee diagonally: Lift the right knee toward the left elbow in a controlled motion, then return the foot back to the starting position.
3. Switch legs: Repeat the movement with the left knee towards the right elbow. Continue to alternate between legs in a smooth, quick motion, while keeping your body stable.

Common errors

• Hips too high: Make sure the hips don't lift too high. Maintain a straight plank position to optimally activate the core.
• Too fast movement: Avoid performing the exercise too quickly, which can lead to poor form and reduced effect. Controlled movements give better results.
• Round back: Make sure you don't arch your back. Keep your core engaged and your back neutral to avoid injury.

Modifications and variations

For beginners: Start at a slower speed to focus on form, or perform the exercise with your hands on an elevated surface to reduce stress. For advanced: Increase the intensity by increasing the speed or using weight cuffs around the ankles.

Reps and sets

Perform 3 sets of 20-30 repetitions (10-15 on each leg). Adjust the repetitions based on your fitness level.

Breathing technique

Breathe evenly throughout the exercise. Exhale each time you bring your knee forward, and inhale when you return to the starting position.

Videos for technique

Here are two videos showing proper technique for the Cross-Body Mountain Climber: