Mountain Climber

A dynamic core movement in a plank position; anti-extension with a cardiovascular component.

• Isolation
• Bodyweight
• Beginner

How to do it

• Plank position with your shoulders over your hands
• Drive your knees to your chest alternately
• Keep your hips low and your core braced

Sets, reps and tempo

Ranges: 20–40 s or 15–25 per leg · conditioning

Tempo: Controlled pace; your hips should not rise and fall

Common mistakes

• Lifting your hips with every knee drive
• Losing your plank line

Muscles worked

Primary

• Core / abs

Secondary

• Shoulders
• Quads

Alternatives

• Plank / Anti-Extension
• Dead Bug