Mountain Climber

How to Perform the Mountain Climber

Start in a high plank position with your hands directly under your shoulders and body forming a straight line from head to heels.
Engage your core and keep your hips level with your shoulders.
Drive your right knee toward your chest, keeping your foot off the ground.
Quickly switch legs by extending your right leg back and simultaneously driving your left knee toward your chest.
Continue alternating legs in a rapid, controlled running motion.
Keep your hands firmly planted and arms straight throughout the exercise.
Maintain a steady breathing rhythm, avoiding holding your breath.
Perform for the prescribed number of reps per side or for a set time duration.

Allowing the hips to pike up or sag down

Maintain a straight line from head to heels throughout; think about keeping your hips at the same height as your shoulders.

Bouncing or shifting the upper body excessively

Keep your upper body stable and quiet; all the movement should come from your legs.

Not driving the knees far enough forward

Aim to bring each knee to the level of your chest or elbows for full range of motion.

✓Provides both core strengthening and cardiovascular conditioning in one exercise.
✓Requires no equipment and can be performed anywhere.
✓Develops hip flexor endurance and shoulder stability while burning calories.

●Start slowly to master the form, then gradually increase speed as your coordination improves.
●For an extra core challenge, drive the knees toward the opposite elbow (cross-body mountain climbers).
●This exercise is excellent as a warm-up, finisher, or component of a HIIT circuit.

Strength

4-5 sets of 15-20 reps per side

Hypertrophy

3-4 sets of 20-30 reps per side

Endurance

2-3 sets of 30-60 seconds

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