Mountain climber
A mountain climber is driving your knees toward your chest one at a time from a high plank. It works the abs and hip flexors, keeps your shoulders working, and raises your heart rate quickly.
- Group
- Core
- Equipment
- A mat
- A first set
- 20 reps
How to do it
Start position
Get into a high plank on a mat: hands flat under your shoulders, arms straight, body in one straight line, on your toes with feet hip-width apart.
One rep
- Drive one knee forward toward your chest, the foot hovering off the floor.
- Return that foot to the plank.
- Drive the other knee forward for the next rep.
Tempo
About 1 seconds per rep, at a controlled pace. A set of 20 takes around 20 seconds.
Form cues
- Keep your hands planted and your shoulders over your wrists.
- Keep your hips level and low.
- Move one leg at a time.
Common mistakes
- Hips piking upHold your plank line first, then bring the knees in only as far as you can without lifting.
- Bouncing the whole bodySlow down until only your legs move.
- Shoulders drifting behind the handsKeep your shoulders stacked over your wrists.