Exercise guide
Cross Mountain Climber Kick Against Wall
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic core exercise targets the obliques and rectus abdominis through rotational movement while engaging the glutes and shoulders for stability against the wall. It builds functional core strength and hip mobility by combining a cross-body crunch with a resisted kickback.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place your hands shoulder-width apart on the floor, approximately one leg-length away from a wall.
- Assume a high plank position with your toes on the floor and your heels pressing firmly against the base of the wall.
- Engage your core and glutes to create a straight line from your head to your heels, with shoulders stacked directly over your wrists.
How to do it
- Exhale as you drive your right knee across your body toward your left elbow, rotating your hips slightly to maximize oblique contraction.
- Inhale as you reverse the movement, extending your right leg back and pressing your heel firmly into the wall.
- Squeeze your glute and quadriceps at the peak of the kickback for one second.
- Repeat the movement with your left leg, alternating sides at a controlled, steady tempo.
Form checklist
- Keep your hips level with your shoulders; do not let them sag or pike upward.
- Maintain a neutral neck by looking at the floor about six inches in front of your hands.
- Ensure your palms remain flat and your fingers are spread wide for a stable base.
- Focus on a deliberate 'crunch' sensation in the abs during the knee drive.
Pro tips
- Actively 'push the wall away' with your heel during the extension to maximize tension in the glutes and quads.
- Slow down the eccentric (return) phase to increase the time under tension for your deep core stabilizers.
Make it harder
- Perform a push-up between each alternating leg rep to increase the demand on your chest and triceps.
- Hold the knee-to-elbow position for 2 seconds to intensify the isometric contraction of the obliques.
Frequently asked
- What muscles does the cross mountain climber kick against wall work?
- The cross mountain climber kick against wall primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the cross mountain climber kick against wall?
- The cross mountain climber kick against wall requires no equipment — just your body weight.
- Is the cross mountain climber kick against wall good for beginners?
- The cross mountain climber kick against wall is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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