Mountain climbers are a dynamic bodyweight exercise that targets the cardiovascular system while also engaging the core, shoulders, and triceps. The movement mimics a running motion in a plank position, making it effective for both cardio and muscular endurance.
Also Works
CoreShouldersTriceps
How to Perform
1
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
2
Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
3
Continue alternating legs in a running motion, keeping your hips low and your core engaged.
4
Maintain a steady pace and breathe evenly throughout the exercise.
5
Continue for the target duration.
Pro Tips
•Keep your hips at the same height as your shoulders; don't let them pike up or sag down.
•Drive each knee toward your chest with speed and intent, like sprinting horizontally.
•Stack your hands directly under your shoulders and spread your fingers wide for a stable base.
Common Mistakes
•Piking the hips up as you get tired, which takes tension off the core and turns it into a hip flexor exercise.
•Not bringing the knees far enough forward, reducing the range of motion and cardio benefit.
•Bouncing the toes off the ground instead of driving the knees with muscular force.