Exercise guide
Medicine Ball Mountain Climber
- Intermediate
- Compound
- Timed hold
- Upper legs
- Waist
This core-intensive variation uses a medicine ball to create an unstable surface, significantly increasing the demand on the shoulders and deep stabilizers while targeting the abs and hip flexors.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a medicine ball on the floor and grip the sides of the ball firmly with both hands.
- Extend your legs back into a high plank position, balancing your weight on the ball and the balls of your feet.
- Position your shoulders directly over your wrists and maintain a straight line from your head to your heels.
How to do it
- Drive one knee toward your chest in a controlled motion while keeping your hips level and the ball stable.
- Exhale as you bring the knee forward, then inhale as you return the foot to the starting position.
- Immediately repeat the movement with the opposite leg, maintaining a rhythmic, alternating pattern.
- Focus on keeping the torso perfectly still as the legs move.
Form checklist
- Keep your core braced to prevent the lower back from sagging or the hips from piking.
- Maintain a neutral neck by looking at a spot slightly in front of the ball.
- Ensure the medicine ball remains steady and does not wobble side-to-side.
- Keep your weight centered over the ball rather than pushing it away from you.
Pro tips
- Squeeze the medicine ball inward with your hands to activate the chest and further stabilize the shoulder girdle.
- Focus on 'tucking' your pelvis slightly to maximize lower abdominal engagement during the knee drive.
Make it harder
- Perform cross-body mountain climbers by driving the knee toward the opposite elbow to increase oblique recruitment.
- Increase the tempo into a 'running' motion while keeping the medicine ball completely motionless.
Frequently asked
- What muscles does the medicine ball mountain climber work?
- The medicine ball mountain climber primarily targets the deltoids, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the medicine ball mountain climber?
- The medicine ball mountain climber uses medicine ball.
- Is the medicine ball mountain climber good for beginners?
- The medicine ball mountain climber is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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