How To Do & Muscles Worked

mountain climbers

Mountain climbers are a core exercise that work the abdominal muscles. They’re done in a quick fashion, so they’re also a cardiovascular exercise to get the heart rate up. Strengthening the abdominals is important for maintaining a stable lower back, especially with lifting tasks.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Mountain climbers

Primary Muscles

Abs Hip Flexors

Secondary Muscles

Shoulders Triceps Calves Quads

Exercise Type

Bodyweight icon

How to do mountain climbers Properly

Step by Step Guide

Begin in a high plank position on your hands and feet with the hands directly under the shoulders. Be on your toes with the feet hip distance apart. Have your spine in a straight line from head-to-toe.

Lift one foot off the ground as you bend that knee and crunch the knee toward your chest.

Straighten that leg to place that foot back on the ground as you crunch the other knee in toward your chest in a quick manner.

Repeat for the desired repetitions, alternating legs.

Common Mistakes

A common mistake is arching the back. Instead, focus on keeping the spine in neutral. And focus the movement on the knees driving up and in toward your chest. This way you’re targeting the hips and abdominals as you should.


Animation of how to do Mountain climbers