Exercise · core / bracing
Mountain climber
Mountain climber is an intermediate core / bracing movement that trains abs, hip_flexors, shoulders, done with no equipment. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 20–40 reps, tempo fast.
The most common mistake is hips piking up and shoulders drifting back. If no equipment or the movement itself doesn't suit you, Plank (forearm) or High knees or Dead bug or Side plank cover the same pattern. It's usually held back for wrist, shoulder, pregnancy issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Push-up position, hands under shoulders | पुश-अप पोज़िशन, हाथ कंधों के नीचे |
| 2 | Drive knees alternately toward the chest | बारी-बारी घुटने छाती की तरफ |
| 3 | Hips level; do not bounce | कूल्हे बराबर, उछलो मत |
Equipment & who it fits
Needs no equipment, rated intermediate, held back for wrist, shoulder, pregnancy issues. Search "mountain climber form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Mountain climber work?
- Mountain climber primarily trains abs, hip_flexors, shoulders, using a core / bracing pattern with no equipment.
- What's the most common mistake with Mountain climber?
- Hips piking up and shoulders drifting back
- What can I do instead of Mountain climber?
- The closest substitutes in this database are plank, high knees, dead bug, side plank, which train the same pattern with different equipment.