Exercise guide · Intermediate · Compound

Bridge - Mountain Climber (Cross Body): How to Do It & Muscles Worked

The bridge - mountain climber (cross body) is a dynamic bodyweight exercise that targets the abs while also engaging the glutes, quadriceps, hamstrings, shoulders, and triceps. It combines core stabilization with a cross-body knee drive, challenging both strength and coordination.

Primary muscles
Abs
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the bridge - mountain climber (cross body)
Front view: muscles worked by the bridge - mountain climber (cross body). Primary: abs. Secondary: quads, hamstrings, triceps, shoulders and glutes.
Back view: muscles worked by the bridge - mountain climber (cross body). Primary: abs. Secondary: quads, hamstrings, triceps, shoulders and glutes.
Primary Secondary

How to do the bridge - mountain climber (cross body)

  1. Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Step 2: Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
  3. Step 3: Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
  4. Step 4: Continue alternating sides, moving at a controlled pace.
  5. Step 5: Keep your hips level and avoid lifting your hips too high or sagging them too low.
  6. Step 6: Maintain a steady breathing pattern throughout the exercise.
  7. Step 7: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the bridge - mountain climber (cross body) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Bridge - Mountain Climber (Cross Body) alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.