Core · Compound
Mountain Climber
A dynamic plank exercise that works the abs and hip flexors while raising the heart rate.
- MAIN MUSCLE
- Abs
- ALSO WORKS
- Hip flexors, Front delts, Quads
- EQUIPMENT
- Bodyweight, Gym mat
- LEVEL
- Beginner
- REPS
- 20-40s
- TEMPO
- 1-0-1
HOW TO DO IT
Start in a high plank on the mat with the hands under the shoulders and the body in a straight line.
Drive one knee toward the chest while the other leg stays extended.
Switch legs quickly, as if running in place.
Keep alternating at a steady pace for the set time.
COMMON MISTAKES
- Hips bouncing or rising; keep them level with the shoulders.
- Shoulders drifting behind the hands; keep them stacked over the wrists.
TIPS
- Slow down if your form breaks; a steady plank matters more than speed.
QUESTIONS
Which muscles does Mountain Climber work?
The main muscle is Abs. It also works Hip flexors, Front delts, Quads.
How many reps should I do?
FORGE suggests 20-40s reps for Mountain Climber. The app adjusts sets and reps to your goal and level.
What can I do instead of Mountain Climber?
These train the same muscles: Plank, Burpee.