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Mountain Climber

Abs ObliquesFront deltsQuads Isolation Bodyweight
Demo (loops)

How to do it

Starting position

  1. Place your hands on the floor shoulder-width apart.
  2. Step both feet back to form a straight line with your body.
  3. Look at the floor between your hands.
  4. Brace your abs and keep your torso rigid.

Movement

  1. Pull your right knee toward your chest.
  2. Return your right foot to its starting position.
  3. Pull your left knee toward your chest.
  4. Quickly alternate your feet.

Breathing

Exhale as you pull your leg in and inhale as you return to the starting position.

Trainer tips

  • Wrists under shoulders, hold a plank position
  • Keep your hips steady so they do not rise

Cautions

  • Excessive pressure on your wrists can cause pain, so push the floor away with your entire palm.
  • If your lower back sags downward, it strains your spine, so keep your abs engaged.
  • Raising the hips upward
  • Swaying the upper body excessively side to side

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesAbs
Secondary musclesObliques · Front delts · Quads
EquipmentBodyweight
Movement patternCore
Recommended time20 sec–40 sec
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Representative exercise: Plank Knee Tap

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.