Mountain Climber Crossovers (How To, Muscles Worked & More)

Mountain Climber Crossovers are a dynamic core and cardio drill that targets the abs—particularly the obliques—while elevating your heart rate. Similar to regular mountain climbers, you bring your knees toward your elbows, but with a crossover twist to engage the rotational core muscles.

They’re perfect for warm-ups, core circuits, or conditioning finishers.

Primary Muscles Worked: Core (Obliques, Lower Abs)
Secondary Muscles Worked: Shoulders, Hip Flexors, Chest
Equipment Needed: None

How To Do Mountain Climber Crossovers

Step-by-Step Instructions

Set-Up:
- Start in a high plank position with your hands under your shoulders, arms straight, and body in a straight line from head to heels.
- Brace your core and keep your hips level.
Execution:
- Drive your right knee toward your left elbow across your body.
- Return your right foot to the starting position and immediately drive your left knee toward your right elbow.
- Continue alternating sides at a controlled or fast pace, depending on your focus.
Tips for Proper Form:
- Keep your hips low—avoid letting them rise as you move.
- Move with control to fully engage the core, rather than rushing with momentum.
- Keep your shoulders stacked over your wrists.

Key Benefits

Strengthens the core with an emphasis on rotational stability.
Improves hip mobility while engaging the shoulders and upper body.
Elevates heart rate for a cardio boost without equipment.

Modifications and Variations

Easier Option:
- Slow down the tempo and focus on controlled knee drives.
- Perform the movement elevated on a bench to reduce load.
Harder Option:
- Increase speed for conditioning intervals.
- Add a pause at the elbow for increased tension.
- Use sliders for added challenge and control.

Common Mistakes

Bouncing Hips: Keep your core tight and hips steady.
Incomplete Cross: Bring the knee fully across your body toward the opposite elbow.
Letting the Shoulders Drift Back: Keep shoulders over wrists to maintain tension and control.

Reps and Sets Recommendations

For Conditioning: 30–45 seconds of continuous movement, 3–5 rounds.
For Core Circuits: 3–4 sets of 12–20 reps per side.
As a Warm-Up: 1–2 rounds of 20–30 seconds to elevate heart rate and activate the core.

Mountain Climber Crossover Alternatives

Looking for an alternative for Mountain Climber Crossovers? Here are a couple of exercises that you may be able to use as a replacement.

Lateral Bridges

Another core exercise that does a great job of targeting the obliques is Lateral Bridges. Jump into a side plank position (another great oblique exercise by the way), lower the hips down to the ground and then drive them back up to the starting position.

Bicycle Crunches

Bicycle Crunches are essentially the upside-down version of Mountain Climber Crossovers. Lay on your back, support your head, alternate driving your knees to your chest and rotate the elbows to meet the opposite knee each rep.