Mountain Climber – Cross Body

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

4K
MET 7.5 Abs Hip FlexorsObliquesShouldersChestTriceps No equipment

Mountain Climber – Cross Body is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Obliques, Shoulders, Chest, Triceps. It has a MET value of 7.5, meaning a 70 kg person burns approximately 260 kcal in a 30-minute session.

How to Do Mountain Climber – Cross Body

Starting in a high plank position, bring each knee toward the opposite elbow in a controlled cross-body motion to target your obliques.


Instructions:


  • Start in a high plank with hands under shoulders, body in a straight line.

  • Engage your core and keep hips level.

  • Bring your right knee toward your left elbow, keeping movement controlled.

  • Return to the starting position and repeat with the left knee toward the right elbow.

  • Continue alternating sides in a smooth rhythm.


Common mistakes:


  • Lifting hips too high.

  • Letting the lower back sag.

  • Moving too fast and losing control.

  • Not bringing the knee across toward the opposite elbow.

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Muscles & equipment

Primary muscleAbsSecondary muscleObliquesSecondary muscleShouldersSecondary muscleChestSecondary muscleTriceps
EquipmentNo equipment

Calorie Calculator

MET 7.5
Estimated burn
260 kcal

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

Quick Facts: Mountain Climber – Cross Body

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, Obliques, Shoulders, Chest, Triceps
MET value
7.5
Calories (30 min, 70 kg)
≈ 260 cal
Video quality
4K with male and female demonstrations

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Bicycle Crunch
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Bicycle Crunch

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

What muscles does Mountain Climber – Cross Body work?

Mountain Climber – Cross Body primarily targets the Abs, with secondary engagement of the Hip Flexors, Obliques, Shoulders, Chest, Triceps.

How do you do Mountain Climber – Cross Body correctly?

Starting in a high plank position, bring each knee toward the opposite elbow in a controlled cross-body motion to target your obliques. Instructions:...

Is Mountain Climber – Cross Body good for beginners?

Mountain Climber – Cross Body has a MET value of 7.5, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

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

Mountain Climber – Cross Body requires: No equipment.

What are the benefits of Mountain Climber – Cross Body?

Mountain Climber – Cross Body strengthens the Abs, engages the Hip Flexors and Obliques and Shoulders and Chest and Triceps, 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?

Similar exercises to Mountain Climber – Cross Body 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 better than Decline Crunch?

Both Mountain Climber – Cross Body and Decline Crunch target the Abs. Mountain Climber – Cross Body 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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