Exercise guide
Mountain Climber Cross Kick
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This dynamic core exercise targets the obliques and lower abs while building shoulder stability and hip mobility. By adding a lateral kick to the traditional mountain climber, it increases rotational demand and glute engagement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Distribute your weight evenly across your palms and fingers to stabilize the shoulders.
How to do it
- Drive your right knee toward your left elbow, rotating your hips slightly as you move.
- Extend your right leg fully out to the left side, tapping the floor lightly or hovering for a greater challenge.
- Exhale forcefully as you kick the leg across, then inhale as you retract the leg back to the starting plank position.
- Repeat the movement on the opposite side, alternating legs at a steady, controlled tempo.
Form checklist
- Keep your shoulders stacked directly over your wrists throughout the entire movement.
- Maintain a flat back and avoid letting your hips sag or pike upward.
- Ensure your core remains braced to prevent excessive arching in the lower back.
- Keep the supporting leg locked and strong to maintain a stable base.
Pro tips
- Focus on the 'crunch' of the obliques as you drive the knee across the midline before extending the leg.
- Actively push the floor away with your hands to keep the serratus anterior engaged and stabilize the shoulder blades.
- Keep the kicking foot flexed to maximize tension in the quadriceps and hip flexors.
Make it harder
- Perform the movement at a faster 'running' pace while maintaining full leg extension and hip rotation.
- Hover the kicking foot off the ground throughout the entire cross-body extension to increase time under tension for the core.
Frequently asked
- What muscles does the mountain climber cross kick work?
- The mountain climber cross kick primarily targets the abs, deltoids, and obliques, and also works the erector spinae and hamstrings as secondary muscles.
- What equipment do you need for the mountain climber cross kick?
- The mountain climber cross kick requires no equipment — just your body weight.
- Is the mountain climber cross kick good for beginners?
- The mountain climber cross kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques
- Bear Crawl Low HipIntermediate · abs, deltoids, and obliques
- Bear Plank Floating Leg ExtensionIntermediate · abs, deltoids, hamstrings, and obliques