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HyperBody
Exercise library · Core

Mountain Climbers.

Dynamic core and conditioning movement.

Also known as: Climbers, Running Plank, Plank Knee Tucks, Dynamic Plank

BeginnerBodyweight
The numbers
Sets
2–3
Reps
12–20
Rest
30–60 s
The play-by-play

How to do it.

  1. Step 01

    Start in plank position

  2. Step 02

    Drive one knee toward chest

  3. Step 03

    Switch legs quickly in running motion

  4. Step 04

    Keep hips low

  5. Step 05

    Repeat alternating legs

What separates good from great

Pro cues.

  • Maintain straight line from shoulders to heels

  • Don't let hips bounce

  • Control breathing

Common questions

Questions, answered.

What is the Mountain Climbers?
Dynamic core and conditioning movement.
What muscles does the Mountain Climbers work?
The Mountain Climbers primarily works your rectus abdominis and hip flexors. It also recruits your shoulders, quadriceps and glutes as secondary movers.
What equipment do I need for the Mountain Climbers?
None. The Mountain Climbers is a bodyweight movement you can do without any equipment.
How many sets and reps should I do for the Mountain Climbers?
A typical prescription for the Mountain Climbers is 2–3 sets of 12–20 reps. Rest about 30–60 seconds between sets.
Is the Mountain Climbers good for beginners?
Yes. The Mountain Climbers 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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