Mountain Climbers
Mountain Climbers are a full-body exercise and primarily target the core muscles, including the rectus abdominis and obliques. To a lesser degree, they also work the shoulders, chest, and legs.
Equipment
Bodyweight
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
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Introduction
Mountain Climbers are a dynamic, full-body exercise that combines cardiovascular conditioning with core strengthening, making them a staple in both high-intensity interval training (HIIT) and functional fitness routines. This exercise mimics the motion of climbing a mountain, engaging multiple muscle groups including the abdominals, quadriceps, hamstrings, and shoulders, while also elevating the heart rate for an effective calorie burn. Mountain Climbers are versatile and can be modified to suit various fitness levels, making them an excellent addition to any workout regimen aimed at improving endurance, agility, and overall muscular coordination.Execution
How to Perform Mountain Climbers
Setup
- Start in a high plank position with your hands placed directly under your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Position your feet together and ensure your weight is evenly distributed between your hands and toes.
Execution
- Begin by driving your right knee towards your chest, keeping your left leg extended.
- Quickly switch legs, extending your right leg back while driving your left knee towards your chest.
- Continue to alternate legs in a running motion, maintaining a brisk pace.
- Keep your hips level and avoid letting them sag or pike up.
- Breathe steadily and maintain a consistent rhythm throughout the exercise.
Finishing
- Gradually slow down the pace of your leg movements.
- Return to the high plank position with both feet together.
- Carefully lower your knees to the ground and sit back into a child's pose to stretch and relax.