Waist Exercise · Body Weight

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Bridge - Mountain Climber (cross Body)

This bridged mountain climber combines a glute bridge hold with cross-body knee drives, forcing the abs and glutes to work at the same time instead of one after the other. The hip stays extended throughout, so any dip in the bridge means the glutes have checked out before the abs do. It's a harder core exercise than it looks, mostly because holding the bridge position is its own fatigue on top of the leg drive.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Bridge - Mountain Climber (cross Body)

1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line.
2. Brace your core and lift your right foot off the ground, driving your right knee toward your left elbow.
3. Return your right foot to the starting position and repeat the movement, bringing your left knee toward your right elbow.
4. Continue alternating sides at a controlled pace.
5. Keep your hips level, avoiding raising them too high or letting them sag too low.
6. Maintain steady breathing throughout the exercise.
7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Bridge - Mountain Climber (cross Body) mainly targets your Abs, with your Glutes helping support the movement, along with your Quadriceps, Hamstrings, Shoulders, Triceps.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Bridge - Mountain Climber (cross Body) work?

The Bridge - Mountain Climber (cross Body) mainly works your abs. It also helps strengthen your glutes and quadriceps, hamstrings, shoulders, triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Bridge - Mountain Climber (cross Body)?

You do the Bridge - Mountain Climber (cross Body) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Bridge - Mountain Climber (cross Body)?

One mistake to watch for is pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Bridge - Mountain Climber (cross Body)?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Bridge - Mountain Climber (cross Body)?

The Assisted Hanging Knee Raise trains your abs with assisted and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.