Bravel
Exercise library · Full body

How to do a Mountain Climbers

Mountain climbers are a dynamic plank exercise where you drive your knees toward your chest one at a time in a running rhythm. They challenge your core to hold a stable plank while your hip flexors and legs keep moving. They need no equipment and work well as a warm-up, a core finisher, or part of a conditioning circuit at any fitness level.

Primary muscles
Core (rectus abdominis and transverse abdominis), Hip flexors
Also works
Shoulders (deltoids), Quadriceps, Obliques, Chest
Equipment
None (bodyweight)
Level
Beginner

Step by step

  1. Set up in a high plank with your hands directly beneath your shoulders and your body straight from head to heels.
  2. Brace your core and lock your hips level with your shoulders.
  3. Pull your right knee forward toward your chest while your left leg stays extended.
  4. Switch legs in one motion, sending the right foot back as the left knee drives forward.
  5. Keep alternating at a pace you can control, landing lightly on the balls of your feet.
  6. Hold the plank position steady through every rep until the set or time is complete.

Coaching cues

  • Keep your shoulders stacked over your wrists as you move.
  • Go slower if your hips start bouncing or rising.
  • Breathe rhythmically rather than holding your breath.

Common mistakes

Hips piking up

Lower your hips in line with your shoulders and squeeze your glutes.

Short, choppy knee drive

Bring each knee well under your chest before switching.

Shoulders drifting behind the hands

Shift forward so your shoulders sit over your wrists and push the floor away.

Sets and reps

Strength

4–5 sets of 10–15 slow reps per leg with a 1-second pause at the chest

Muscle growth

3–4 sets of 20–30 seconds at a controlled pace

Endurance

4–6 rounds of 30–45 seconds fast, 15–20 seconds rest

Alternatives

PlankBurpeeBicycle CrunchHanging Knee Raise

FAQ

Are mountain climbers cardio or strength?

Both. Done fast, they raise your heart rate like cardio; done slowly with control, they are a solid core strength exercise.

Do mountain climbers work the abs?

Yes. Your abs work hard to keep the plank stable while your legs move, and the knee drive adds extra work for the lower abs and hip flexors.

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