Exercise guide · Beginner · Cardio

Mountain Climber: How to Do It & Muscles Worked

Mountain climbers are a dynamic bodyweight exercise that targets the cardiovascular system while also engaging the core, shoulders, and triceps. The movement mimics a running motion in a plank position, making it effective for both cardio and muscular endurance.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the mountain climber
Front view: muscles worked by the mountain climber. Secondary: abs, triceps, shoulders and obliques.
Back view: muscles worked by the mountain climber. Secondary: abs, triceps, shoulders and obliques.
Primary Secondary

How to do the mountain climber

  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 bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest.
  3. Step 3: Continue alternating legs in a running motion, keeping your hips low and your core engaged.
  4. Step 4: Maintain a steady pace and breathe evenly throughout the exercise.
  5. Step 5: Repeat for the desired number of repetitions.

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.