Mountain Climber Cross

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders.
2. Extend your legs fully behind you with feet hip-width apart, creating a straight line from head to heels.
3. Engage your core and glutes to stabilize your pelvis and prevent your lower back from sagging.

How to do it

1. Exhale as you drive your right knee across your body toward your left elbow, rotating slightly at the waist.
2. Inhale as you return your right foot to the starting position with control.
3. Repeat the movement on the opposite side, driving your left knee toward your right elbow.
4. Maintain a steady, rhythmic tempo, ensuring your hips stay level with your shoulders throughout the set.

Form checklist

• Keep your back flat and avoid piking your hips toward the ceiling.
• Ensure your hands remain stacked directly under your shoulders to protect the joints.
• Focus on bringing the knee as close to the opposite elbow as possible without touching the floor.
• Keep your neck neutral by looking at a spot on the floor slightly ahead of your hands.

Pro tips

• Actively push the floor away with your hands to engage your serratus anterior and stabilize your shoulder blades.
• Pause for a split second at the peak of the rotation to maximize the contraction in your obliques.

Make it harder

• Slow down the tempo and hold the knee-to-elbow contraction for 2 seconds to increase time under tension.
• Perform the movement with your hands on an unstable surface, like a medicine ball, to further challenge core stability.

Frequently asked

What muscles does the mountain climber cross work?

The mountain climber cross primarily targets the abs, deltoids, and obliques, and also works the erector spinae and hip flexors as secondary muscles.

What equipment do you need for the mountain climber cross?

The mountain climber cross requires no equipment — just your body weight.

Is the mountain climber cross good for beginners?

The mountain climber cross is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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