Body weight
Mountain climber
Mountain climber mainly works your abs and hip flexors. It also helps your quads, front shoulders, and chest.
Step by step
- Start in a high plank, hands under shoulders.
- Drive one knee toward your chest.
- Switch legs quickly, keeping hips low.
What you should feel
Your abs and hips working while your shoulders hold you up; your wrists and lower back should not hurt.
Common mistake
Bouncing your hips up high; keep your body in a straight line.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Pallof pressAbs, Obliques
Cable crunchAbs
Ab crunch machineAbs
Seated cable crunchAbs
PlankAbs
Hanging knee raiseAbs, Hip flexorsQuestions
What muscles does the mountain climber work?
Mountain climber mainly works your abs and hip flexors. It also helps your quads, front shoulders, and chest.
Can I do the mountain climber at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the mountain climber?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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