Exercise guide
Mountain Climber Plank
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
The Mountain Climber Plank is a dynamic core exercise that builds stability in the shoulders and abs while improving hip mobility. It effectively engages the entire anterior chain by combining isometric holds with rhythmic leg movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed directly under your shoulders.
- Extend your legs fully behind you, feet hip-width apart, creating a straight line from head to heels.
- Engage your core and squeeze your glutes to stabilize your pelvis and spine.
How to do it
- Drive one knee toward your chest in a controlled motion, exhaling as you contract your abs.
- Inhale as you return the leg to the starting position without letting your hips sag or your foot drag.
- Immediately repeat the movement with the opposite leg, maintaining a steady, rhythmic pace.
- Keep your weight centered over your hands and your upper body stationary throughout the set.
Form checklist
- Keep your hips level with your shoulders; avoid letting them bounce or pike upward.
- Maintain a neutral neck by looking at a spot on the floor slightly ahead of your hands.
- Ensure your shoulders stay stacked directly over your wrists to prevent joint strain.
- Keep your core braced throughout the entire movement to protect the lower back.
Pro tips
- Focus on the mind-muscle connection by imagining you are performing a floor-based crunch with every knee drive.
- Actively push the floor away to keep your shoulder blades spread and your upper back engaged.
Make it harder
- Slow down the tempo significantly to 3 seconds per rep to increase time under tension for the core.
- Perform the movement with your hands on an unstable surface like a medicine ball to challenge shoulder stability.
Frequently asked
- What muscles does the mountain climber plank work?
- The mountain climber plank 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 plank?
- The mountain climber plank requires no equipment — just your body weight.
- Is the mountain climber plank good for beginners?
- Yes. The mountain climber plank is a beginner-friendly movement and a strong foundation to build on.
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