Mountain Climber – from Knees

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

4K
MET 5 Abs Hip FlexorsShouldersChestObliques No equipment

Mountain Climber – from Knees is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, Shoulders, Chest, Obliques. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Mountain Climber – from Knees

A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion.


Instructions:


  • Place your hands directly under your shoulders, knees on the floor, and keep your body straight from head to knees.

  • Engage your core before starting the movement.

  • Bring one knee forward toward your chest.

  • Return to the starting position.

  • Alternate legs in a controlled rhythm, keeping hips stable.


Common mistakes:


  • Letting hips sag or rise too high

  • Moving too fast and losing control

  • Hands not aligned under shoulders

  • Not engaging the core

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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleChestSecondary muscleObliques
EquipmentNo equipment

Calorie Calculator

MET 5
Estimated burn
180 kcal

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

Quick Facts: Mountain Climber – from Knees

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, Shoulders, Chest, Obliques
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Bicycle Crunch
MET 3.5

Bicycle Crunch

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Bird Dog – Elbow to Knee
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Bird Dog – Elbow to Knee

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FAQ: Mountain Climber – from Knees

What muscles does Mountain Climber – from Knees work?

Mountain Climber – from Knees primarily targets the Abs, with secondary engagement of the Hip Flexors, Shoulders, Chest, Obliques.

How do you do Mountain Climber – from Knees correctly?

A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion. Instructions:...

Is Mountain Climber – from Knees good for beginners?

Mountain Climber – from Knees has a MET value of 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 – from Knees?

Mountain Climber – from Knees requires: No equipment.

What are the benefits of Mountain Climber – from Knees?

Mountain Climber – from Knees strengthens the Abs, engages the Hip Flexors and Shoulders and Chest and Obliques, 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 – from Knees?

Similar exercises to Mountain Climber – from 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 – from Knees better than Decline Crunch?

Both Mountain Climber – from Knees and Decline Crunch target the Abs. Mountain Climber – from 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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