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Abs

Mountain Climber (Cross Body)

The Mountain Climber (Cross Body) is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 22%, obliques 22% and lower abs 20%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set up in a straight-arm plank with hands under the shoulders.
  2. Drive the right knee across the body toward the left elbow.
  3. Return the right foot and drive the left knee toward the right elbow.
  4. Keep alternating at a steady, quick pace for 20 to 40 seconds, breathing steadily.
  5. Stop in a plank and lower the knees to finish.

Tips

  • Let the hips turn slightly with the knee, but keep the shoulders square.
  • Keep the pace even rather than as fast as possible.

Common mistakes

  • Hiking the hips high to make room for the knee.
  • Letting the shoulders shift far over to one side.
  • Touching the moving foot down in front of the body.

Muscles worked by the Mountain Climber (Cross Body)

  • Upper abs Primary22%
  • Obliques Primary22%
  • Lower abs Primary20%
  • Hip flexors Secondary13%
  • Front delts Minor5%
  • Quads (rectus femoris) Minor5%
  • Serratus anterior Minor5%
  • Gluteus maximus Stabilizer5%
  • Spinal erectors (lower back) Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Driving the knees in fast from a plank. Knee toward the opposite elbow. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Mountain Climber (Cross Body) alternatives

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Frequently asked questions

What muscles does the Mountain Climber (Cross Body) work?

Mainly the upper abs, obliques and lower abs. The hip flexors assist.

Is the Mountain Climber (Cross Body) good for beginners?

The Mountain Climber (Cross Body) is rated intermediate. If you are new, learn the Mountain Climber first and build up from there.

What is a good alternative to the Mountain Climber (Cross Body)?

For example the Mountain Climber, Forearm Plank and Plank. They train mostly the same muscles.

How do you make the Mountain Climber (Cross Body) harder?

Add weight or reps, or move on to the RKC Plank.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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