Mountain Climber

Learn how to do Mountain Climber 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 FlexorsShouldersChestTriceps No equipment

Mountain Climber is a No equipment exercise that primarily targets the Abs, with secondary activation of the Hip Flexors, 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

Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged.


Instructions:


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

  • Engage your core and keep your hips stable.

  • Bring your right knee toward your chest, keeping your foot off the floor.

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

  • Continue alternating legs at a steady, controlled pace.


Common mistakes:


  • Raising hips too high.

  • Dropping the lower back.

  • Moving too fast and losing form.

  • Not bringing the knee far enough toward the chest.

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Muscles & equipment

Primary muscleAbsSecondary muscleShouldersSecondary muscleChestSecondary muscleTriceps
EquipmentNo equipment

Calorie Calculator

MET 7.5
Estimated burn
260 kcal

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

Quick Facts: Mountain Climber

Type
No equipment exercise
Primary muscle
Abs
Secondary muscles
Hip Flexors, 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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MET 6.5

Bear Crawl

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Bear Crawl – Low Knees
MET 5.5

Bear Crawl – Low Knees

  • No equipment
Bicycle Crunch
MET 3.5

Bicycle Crunch

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Bird Dog – Elbow to Knee
MET 3

Bird Dog – Elbow to Knee

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FAQ: Mountain Climber

What muscles does Mountain Climber work?

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

How do you do Mountain Climber correctly?

Starting in a high plank position, drive your knees forward alternately toward your chest in a controlled motion while keeping your core engaged....

Is Mountain Climber good for beginners?

Mountain Climber 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?

Mountain Climber requires: No equipment.

What are the benefits of Mountain Climber?

Mountain Climber strengthens the Abs, engages the Hip Flexors 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?

Similar exercises to Mountain Climber 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 better than Decline Crunch?

Both Mountain Climber and Decline Crunch target the Abs. Mountain Climber 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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