Mountain Climbers

Mountain Climbers is a dynamic exercise that combines cardio and strength training. The exercise challenges the whole body, but particularly targets the core muscles, shoulders, chest and legs. Mountain Climbers is ideal for improving both endurance and strength, as well as burning calories quickly.

Correct Form and Technique

How to perform Mountain Climbers with correct technique:

  1. Starting position: Start in a plank position with your hands placed directly under your shoulders. Your body should be in a straight line from head to heels, and your core should be engaged.
  2. Movement: Bring the right knee towards the chest without letting the hips rise. Quickly switch to bringing your left knee toward your chest, as if you are "running" in place while holding the plank.
  3. Control: Keep the core muscles activated to keep the body stable throughout the movement.
  4. Breathing: Breathe evenly and make sure to maintain a steady rhythm in your movements.

Common Errors

Avoid these common mistakes to maximize the effectiveness of Mountain Climbers and reduce the risk of injury:

  • Raising the hips: Make sure the hips stay at the same level as the rest of the body to activate the core effectively.
  • Fast, uncontrolled movement: Be sure to control the movements, instead of moving your legs too quickly without proper form.
  • Lack of core activation: If the core is not tightened, the lower back can take over and increase the risk of injury.

Modifications and Variants

Here are some ways to customize or vary Mountain Climbers :

  • Slow mountain climbers: Perform the exercise at a slower pace to focus on muscle activation and control.
  • Cross-body mountain climbers: Bring the knees towards the opposite elbow to work more on the obliques.
  • Resistance band mountain climbers: Wear a resistance band around your feet to add extra resistance.

Repetitions and Sets

Aim to perform 3 sets of 30-45 seconds with as many repetitions as possible (AMRAP). Mountain Climbers can also be integrated into a HIIT session to increase intensity and burn.

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