How to Do the Mountain Climbers
Mountain climbers have you run in place from a high plank position. They challenge your abs and shoulder stability while raising your heart rate, making them a good warm-up drill or conditioning finisher that needs no equipment.
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Muscles worked
Primary
- Abs
Secondary
- Shoulders
- Hip Flexors
How to do the Mountain Climbers
- 1
Start in a high plank with hands under shoulders and body in a straight line.
- 2
Brace your abs and push the floor away so your shoulder blades stay flat.
- 3
Drive one knee toward your chest.
- 4
Switch legs, extending the first back as the other comes forward.
- 5
Keep alternating in a quick running rhythm.
- 6
Keep your hips level with your shoulders instead of piking up.
- 7
Stop the set when you can no longer keep your hips steady.
Form cues to remember
- Hips level with shoulders
- Push the floor away
- Quick feet, quiet torso
- Breathe steadily through the set
Common mistakes
Hips bouncing up
Tighten your abs and glutes, and slow down until your torso stops rocking.
Shoulders drifting behind the hands
Keep your wrists stacked under your shoulders for the whole set.
Short, shallow knee drives
Bring each knee well toward your chest, even if that means a slower pace.
Holding your breath
Settle into a steady breathing rhythm before you speed up.
Sets and reps
| Conditioning | 20–40 seconds on, 20 seconds off, 5–8 rounds |
|---|---|
| Endurance | 3 sets of 30–60 seconds with 45 seconds rest |
| Strength | As a core drill, 3 slow sets of 10–16 total knee drives, rest 60 seconds |
Planks load your wrists and shoulders, so rest on your fists or hands on an elevated surface if your wrists hurt. Keep your lower back from sagging, especially when you are tired.
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Mountain Climbers FAQ
Do mountain climbers work abs?
Yes. Your abs brace to keep your hips from sagging while your hip flexors drive each knee forward. Your shoulders also work hard holding the plank.
Are mountain climbers good cardio?
They get your heart rate up quickly when done fast, which is why they show up in interval circuits. Pace and duration decide how hard it is.
How do I make mountain climbers easier?
Put your hands on a bench or box so your torso is higher, and slow the pace right down. Lower the surface as you get stronger.
