Mountain Climber – Cross Body (Knees)

Learn how to do Mountain Climber – Cross Body (Knees) with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Abs ObliquesHip FlexorsShoulders No equipment

Mountain Climber – Cross Body (Knees) is a No equipment exercise that primarily targets the Abs, with secondary activation of the Obliques, Hip Flexors, Shoulders. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Mountain Climber – Cross Body (Knees)

Starting from a kneeling plank position, drive each knee toward the opposite elbow in a slow and controlled manner, keeping your hips stable.


Instructions:


  • Start in a plank position with knees on the ground, hands under shoulders.

  • Engage your core and keep your back straight.

  • Bring one knee across toward the opposite elbow.

  • Return to start and alternate sides.

  • Maintain a steady, controlled pace.


Common mistakes:


  • Rounding the back.

  • Moving hips excessively.

  • Letting shoulders collapse.

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Muscles & equipment

Primary muscleAbsSecondary muscleObliquesSecondary muscleShoulders
EquipmentNo equipment

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Mountain Climber – Cross Body (Knees)

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Obliques, Hip Flexors, Shoulders
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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Bird Dog – Elbow to Knee
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FAQ: Mountain Climber – Cross Body (Knees)

What muscles does Mountain Climber – Cross Body (Knees) work?

Mountain Climber – Cross Body (Knees) primarily targets the Abs, with secondary engagement of the Obliques, Hip Flexors, Shoulders.

How do you do Mountain Climber – Cross Body (Knees) correctly?

Starting from a kneeling plank position, drive each knee toward the opposite elbow in a slow and controlled manner, keeping your hips stable....

Is Mountain Climber – Cross Body (Knees) good for beginners?

Mountain Climber – Cross Body (Knees) has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Mountain Climber – Cross Body (Knees)?

Mountain Climber – Cross Body (Knees) requires: No equipment.

What are the benefits of Mountain Climber – Cross Body (Knees)?

Mountain Climber – Cross Body (Knees) strengthens the Abs, engages the Obliques and Hip Flexors and Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Mountain Climber – Cross Body (Knees)?

Similar exercises to Mountain Climber – Cross Body (Knees) include Decline Crunch, Dumbbell Russian Twist, Dumbbell Turkish Get-Up, Dumbbell Weighted Crunch. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Mountain Climber – Cross Body (Knees) better than Decline Crunch?

Both Mountain Climber – Cross Body (Knees) and Decline Crunch target the Abs. Mountain Climber – Cross Body (Knees) uses No equipment, while Decline Crunch offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Decline Crunch
MET 4

Decline Crunch

  • Bench
Dumbbell Russian Twist
MET 4

Dumbbell Russian Twist

  • Dumbbells
Dumbbell Turkish Get-Up
MET 5

Dumbbell Turkish Get-Up

  • Dumbbells
Dumbbell Weighted Crunch
MET 4

Dumbbell Weighted Crunch

  • Dumbbells
Dumbbell Windmill
MET 4

Dumbbell Windmill

  • Dumbbells

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