Exercise library · Core
Mountain Climber.
Dynamic plank drive that trains the core while raising the heart rate.
Also known as: Running Plank
BeginnerBodyweight
The numbers
Sets
3–5
Duration
30–60 s
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Start in a high plank with hands under the shoulders
- Step 02
Brace the core and keep the hips level
- Step 03
Drive one knee toward the chest
- Step 04
Quickly switch legs
- Step 05
Continue alternating at a steady pace
- Step 06
Keep the shoulders stacked over the hands
What separates good from great
Pro cues.
Keep the hips low and steady
Maintain a strong plank position
Find a sustainable rhythm
Common questions
Questions, answered.
- What is the Mountain Climber?
- Dynamic plank drive that trains the core while raising the heart rate.
- What muscles does the Mountain Climber work?
- The Mountain Climber primarily works your rectus abdominis. It also recruits your hip flexors and obliques as secondary movers.
- What equipment do I need for the Mountain Climber?
- None. The Mountain Climber is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Mountain Climber?
- A typical prescription for the Mountain Climber is 3–5 sets of 30–60 seconds. Rest about 90–180 seconds between sets.
- Is the Mountain Climber good for beginners?
- Yes. The Mountain Climber is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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