How to Do the Cross-Body Mountain Climber
The cross-body mountain climber is a plank-based move where each knee drives toward the opposite elbow. The rotation adds oblique work on top of the plank's core demand. It suits beginners looking for a bodyweight core and conditioning drill.
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Muscles worked
Primary
- Obliques
- Abs
Secondary
- Shoulders
How to do the Cross-Body Mountain Climber
- 1
Start in a high plank with hands under your shoulders.
- 2
Brace your abs and keep your body in a straight line.
- 3
Drive your right knee toward your left elbow.
- 4
Rotate your hips slightly as the knee comes in.
- 5
Return the leg to the plank position.
- 6
Switch to the left knee toward the right elbow.
- 7
Keep alternating at a steady rhythm.
Form cues to remember
- Hands under shoulders
- Hips level with your back
- Drive the knee across your body
- Move smoothly, not frantically
Common mistakes
Hips piking up
Squeeze your glutes and keep your hips in line with your shoulders.
Sagging hips
Brace your abs and tuck your pelvis slightly.
Going too fast and sloppy
Slow down and bring each knee all the way across.
Not crossing the body
Aim your knee at the opposite elbow on each rep.
Sets and reps
| Conditioning | 3–5 rounds of 20–40 seconds, 20–30 seconds rest |
|---|---|
| Endurance | 3 sets of 30–50 total reps |
| Muscle growth | 3 sets of 12–20 slow, controlled reps per side |
Planks load your wrists and shoulders. Elevate your hands on a bench if your wrists hurt.
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Cross-Body Mountain Climber FAQ
What do cross-body mountain climbers work?
They train the obliques and abs, with the shoulders holding the plank. They also raise your heart rate.
Cross-body vs. regular mountain climbers?
Regular climbers drive the knees straight forward and are more about conditioning. Cross-body adds twisting and focuses more on the obliques.
Can I do cross-body mountain climbers at home?
Yes. You need only a bit of floor space, and you can raise your hands on a sturdy surface to make it easier.
