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Abs

Mountain Climber

The Mountain Climber is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 23%, lower abs 21% and obliques 18%.

Also known as: bergbeklimmer

Level: BeginnerEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time
Mountain Climber demonstration

How to do it

  1. Set up in a straight-arm plank with hands under the shoulders.
  2. Drive one knee toward the chest while the other leg stays straight.
  3. Switch legs quickly, the front foot going back as the other knee comes in.
  4. Keep a fast, even rhythm for 20 to 40 seconds, breathing steadily.
  5. Stop in a plank and lower the knees to finish.

Tips

  • Keep the shoulders over the wrists and the hips at shoulder height.
  • Stay light on the toes of the moving foot.

Common mistakes

  • Bouncing the hips up and down.
  • Letting the shoulders drift back behind the hands.
  • Shortening the knee drive as fatigue sets in.

Muscles worked by the Mountain Climber

  • Upper abs Primary23%
  • Lower abs Primary21%
  • Obliques Secondary18%
  • Hip flexors Secondary14%
  • Front delts Minor5%
  • Quads (rectus femoris) Minor5%
  • Serratus anterior Minor5%
  • Gluteus maximus Stabilizer5%
  • Spinal erectors (lower back) Stabilizer4%

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. 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 alternatives

Same equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Mountain Climber work?

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

Is the Mountain Climber good for beginners?

Yes. The Mountain Climber is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Mountain Climber?

For example the Mountain Climber (Cross Body), Forearm Plank and Hollow Body Hold. They train mostly the same muscles.

How do you make the Mountain Climber harder?

Add weight or reps, or move on to the Mountain Climber (Cross Body) and Hollow Body Hold.

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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