Cardio Exercise · Body Weight

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Mountain Climber

Mountain climbers alternate knee drives underneath the torso while the hands remain planted in a high plank. The demonstrated version switches continuously; begin with slower individual steps if that helps you keep the supported position steady.

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Check your setup before you start

Mountain climbers alternate knee drives underneath the torso while the hands remain planted in a high plank. The demonstrated version switches continuously; begin with slower individual steps if that helps you keep the supported position steady.

• Equipment and support: A firm, non-slip floor surface with space to extend the legs.
• Assume a high plank position with hands directly under shoulders.
• Slow the leg switches if the torso rocks up and down.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Also known as: Mountain Climbers, Running Plank, Floor Climbers

Category

Cardio

Equipment

Body Weight

Movement focus

Cardiovascular System

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Mountain Climber

1. Assume a high plank position with hands directly under shoulders.
2. Maintain a straight line from head to heels.
3. Drive one knee forward toward the torso.
4. Return the foot to the starting position while simultaneously driving the other knee forward.
5. Continue the alternating knee drive in a continuous motion.

Technique & Form Tips

The legs alternate forward and backward while the hands support the torso. Keep the trunk reasonably steady rather than raising and lowering the hips with every switch.

Common Mistakes to Avoid

• Bouncing the hips: Slow the leg switches if the torso rocks up and down.
• Overreaching the knee: Bring the knee forward only as far as you can without losing hand support or torso control.
• Racing before establishing support: Set a stable high plank first, then alternate at a manageable pace.

How to Breathe During This Exercise

Breathe steadily throughout the movement. Slow down or pause if you cannot maintain your breathing and technique.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: CDC on aerobic activity intensity. Follow the specific movement steps above for this variation.

Cardio Training Focus

The Mountain Climber is a conditioning activity. Follow its specific movement steps and choose a pace you can control; the cardiovascular system is a training focus, not a single muscle to squeeze or isolate.

More Cardio Exercises

Astride Jumps with Side Arm Raises Body Weight · Cardiovascular System Alternating Step-Back with Floor Reach Body Weight · Cardiovascular System Bear Crawl with Knees Off the Floor Body Weight · Cardiovascular System Burpee without a Push-Up Body Weight · Cardiovascular System Fan Bike with Moving Handles Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell · Cardiovascular System

Related trunk movements

Alternating High-Knee Running Body Weight · Cardiovascular System Seated Arm Ergometer Upper Body Ergometer · Cardiovascular System Wall-Supported High Knees Body Weight · Cardiovascular System Jack Burpee with a Plank Jack Body Weight · Cardiovascular System Straddle Jack Jump Body Weight · Cardiovascular System Jump Rope Rope · Cardiovascular System

FAQ

How should I pace the Mountain Climber?

Begin at an effort that lets you maintain the demonstrated movement. For moderate aerobic effort, the CDC talk test means you can generally talk but not sing. Pace and duration depend on your experience, fitness and the activity; a machine's level is not a universal intensity.

What equipment do I need for the Mountain Climber?

You do the Mountain Climber with A firm, non-slip floor surface with space to extend the legs. 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 Mountain Climber?

Watch for bouncing the hips: Slow the leg switches if the torso rocks up and down.. Reduce the effort or stop if you cannot maintain the setup.

How long should I perform the Mountain Climber?

Use a manageable bout of time, distance or repetitions suited to the activity. Start short, then build duration gradually before adding harder effort. Continuous machine work and short bodyweight circuits need different pacing; there is no single sets-and-reps target for all cardio movements.