Also known as: plank knee drives, plank knee tucks, running plank, knee drive exercise, cardio plank

What is Mountain Climbers?

Mountain Climbers are a bodyweight cardio exercise performed from a plank, alternating driving each knee toward the chest. It primarily targets the shoulders, quadriceps and calves while engaging the core. Difficulty: easy - suitable for beginners to build conditioning, hip mobility and core stability.

How to Do Mountain Climbers

  1. Assume plank position: Place hands under shoulders, toes on the floor, body in a straight line from head to heels. Distribute weight evenly and engage core and glutes.
  2. Brace your core: Tighten abs and draw ribs down to prevent sagging. Keep neck neutral and shoulders stacked over wrists for stable alignment before moving legs.
  3. Drive one knee: Quickly pull your right knee toward your chest, keeping the foot off the ground and hips low. Avoid rounding the lower back while reaching.
  4. Switch legs quickly: Snap the opposite knee forward while returning the first leg back. Maintain a smooth alternating rhythm without losing plank alignment or balance.
  5. Maintain low hips: Keep hips level and close to the plank line; avoid hiking or dropping them to protect your lower back and keep core engaged.
  6. Finish safely: Slowly slow the movement, return to a steady plank and rest. Stop if you feel sharp pain and regress to a slower tempo if needed.

Muscle Groups

Shoulders, Quadriceps, Calves

Description

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.

Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.

Pull your right knee into your chest as far as you can.

Then switch, pulling that knee out and bringing the other knee in.

Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of mountain climbers?

Mountain climbers boost cardiovascular fitness, core stability and hip mobility while working shoulders, quads and calves. They require no equipment and improve conditioning and calorie burn in short intervals.

What common mistakes should I avoid when doing mountain climbers?

Avoid raising hips too high, letting the lower back sag, flaring elbows or bouncing shoulders. Keep a neutral spine, engaged core and controlled knee drive to reduce injury risk.

How can I progress or regress mountain climbers?

Regress by slowing tempo, marching knees or elevating hands on a bench. Progress by increasing speed, doing cross-body drives, adding sliders or performing decline mountain climbers for greater challenge.