How to do the Mountain Climber
Mountain Climber is an intermediate multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Core and Shoulders.
Mountain Climber demonstration · © GymiaFit
Mountain Climber at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Core, Shoulders, Triceps
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Mountain Climber step by step
- 1Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- 2Engage your core and bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
- 3Continue alternating legs in a running motion, keeping your hips low and your core engaged.
- 4Maintain a steady pace and breathe evenly throughout the exercise.
- 5Repeat for the desired number of repetitions.
2 free workouts use it
Mountain Climber — questions
What muscles does the Mountain Climber work?
The Mountain Climber primarily targets the Cardiovascular System. It also recruits the Core, Shoulders, Triceps as secondary movers.
What equipment do I need for the Mountain Climber?
None — the Mountain Climber uses your bodyweight only, so it works at home with nothing but floor space.
Is the Mountain Climber suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Mountain Climber?
Burpee, Jack Burpee, Semi Squat Jump (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Mountain Climber demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.