Mountain Climbers: how to do it right
In short: The mountain climber works the abs, especially the lower portion, under mid-range load, through dynamic hip flexion in a plank position.
How to do it, step by step
- 1Get into a high plank, hands under your shoulders, body aligned from head to heels.
- 2Lock in your bracing: pelvis in a slight posterior tilt, belly tight, back flat.
- 3Bring one knee toward your chest without breaking the alignment of your pelvis.
- 4Return by extending the leg, then alternate smoothly with the other side.
- 5Keep a continuous, controlled rhythm, with no jerks and no bouncing of the hips.
The mistake to avoid
Don't let your hips rise. Keep your pelvis low.
Other common mistakes
- Hips rising into a pyramid: keep your hips low and in line with your shoulders.
- Uncontrolled leg bounce: slow down and drive each knee lift with your abs, not momentum.
- Arched lower back: engage the transverse abdominis and keep the posterior tilt to protect your lower back.
- Hands too far forward, loading the shoulders: reposition them right under your shoulder joints.
Muscles worked
- Main:
- Abs
- Supporting:
- Front delts
Rectus abdominis, especially its lower portion, which flexes the pelvis and stabilizes the trunk. The transverse abdominis and obliques provide anti-rotation bracing. The iliopsoas pulls the thigh up. The front delts and pecs stabilize the shoulder girdle under bodyweight.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
In a high plank, hands under your shoulders, body aligned from head to heels. Lock in your bracing, belly tight, then bring one knee toward your chest without breaking the alignment of your pelvis. Alternate smoothly.
How far do I bring the knee up?
Toward your chest, but never breaking the alignment of your pelvis. Don't chase extreme range: it's the controlled pass through the middle that makes the abs work.
I don't feel anything, is that normal?
You should feel your abs working continuously to stop your hips from moving. If all you feel is your breathing and your shoulders, you're going too fast: slow down and the muscle will show up.
How fast should I do the movement?
Slow down on purpose. This exercise becomes ab work, and not cardio, when you control the speed and your hips stop moving. Aim for trunk stability before speed.