Mountain Climber
Equipment: None
Tempo: Start slow and controlled; speed can increase once form is solid.
Breathing: Breathe rhythmically with the leg switches — don't hold your breath.
Starting position
High plank position, hands under shoulders, body in a straight line, core braced.
Step by step
- Drive one knee toward your chest without letting your hips rise.
- Quickly switch, sending that leg back and bringing the other knee forward.
- Continue alternating at a controlled, sustainable pace.
- Keep your hands planted and shoulders stacked over your wrists throughout.
Correct-form cues
- Keep your hips level — avoid letting them pike up or sag down.
- Land softly on the balls of your feet with each switch.
Common mistakes
Hips rising up, turning it into a half push-up position
Coaching cue: Slow down and focus on keeping your hips at plank height throughout.
Barely moving the knees
Coaching cue: Drive the knee further forward, toward your chest, for a fuller range of motion.
Easier option
Slow mountain climbers — one deliberate switch at a time, pausing between reps.
Harder option
Increase speed once form is solid, treating it as a cardio interval.
Safety note
- Build up your plank hold first if your core fatigues before your legs do.
Stop and rest if you notice: Wrist pain that doesn't ease with a brief rest; Lower back pain from hips sagging.
These are general coaching cues, not a substitute for in-person instruction. If you have pain, an injury, or a medical condition, check with a qualified professional before trying this exercise.
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