Mountain Climbers (How To, Benefits & Alternatives)

Mountain Climbers are a fast-paced, ground-based bodyweight exercise that combines core engagement with cardio and hip mobility.

Performed in a high plank position, you drive your knees toward your chest in an alternating rhythm, making it a full-body conditioning move that challenges your core, shoulders, and endurance.

Primary Muscles Worked: Core (Rectus Abdominis, Obliques), Hip Flexors
Secondary Muscles Worked: Shoulders, Chest, Quadriceps
Equipment Needed: None

How To Do Mountain Climbers

Step-by-Step Instructions

Set-Up:
- Begin in a high plank position with hands under shoulders and feet hip-width apart.
- Your body should form a straight line from head to heels.
Execution:
- Drive your right knee toward your chest, keeping your hips low.
- Quickly switch legs, sending the right foot back and the left knee forward.
- Continue alternating legs at a steady or rapid pace while maintaining a strong plank.
Tips for Proper Form:
- Keep your hips level—avoid bouncing or letting your butt rise too high.
- Keep shoulders stacked over your wrists to stay stable.
- Brace your core and move with control, especially at higher speeds.

Key Benefits

Builds core strength and stability.
Increases heart rate for effective conditioning or fat-burning.
Improves hip mobility and coordination.

Modifications and Variations

Easier Option:
- Slow the pace and step your feet in and out one at a time.
- Elevate your hands on a bench or box to reduce the load on your upper body.
Harder Option:
- Add a push-up between reps (Mountain Climber Push-Ups).
- Use sliders or towels under your feet for added core tension.
- Perform cross-body mountain climbers (bring knee toward opposite elbow).

Common Mistakes

Letting the Hips Sag or Pop Up: Keep a strong plank position throughout.
Short, Choppy Steps: Bring your knees all the way toward the chest for full range.
Bouncing Through Reps: Stay controlled—even at a fast pace, avoid sloppy form.

Reps and Sets Recommendations

For Conditioning: 30–60 seconds for 3–5 rounds.
For Core Focus: 3–4 sets of 20–30 slow, controlled reps per leg.
In Circuits or Finishers: 30 seconds max effort followed by 30 seconds rest, repeat 3–4 times.

Mountain Climber Alternatives

If you have Mountain Climbers in your workout program and you need to make a substitution, for whatever reason, here are a few options that may fit.

Bicycle Crunches

Bicycle Crunches are basically an upside-down version of Mountain Climbers. The core work and hip flexor emphasis are both present with Bicycle Crunches.

What you’ll miss out on are the benefits gained by holding the push-up position, but if you’re unable to hold a push-up position (because of a wrist injury for example) then Bicycle Crunches are a great alternative.

High Knees

Want an exercise that will get the heart rate up and the legs moving – try High Knees. They can be done in place if you’re short on space and they don’t require you to get down on the ground.