Exercise guide
Mountain Climber Slide With Towel
- Intermediate
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This variation uses towels to eliminate friction, significantly increasing core tension and hip flexor engagement while improving shoulder stability. It challenges the abs and obliques to stabilize the pelvis as the legs move in a fluid, sliding motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place two small towels on a smooth surface (wood or tile) and stand with one foot on each towel.
- Lower into a high plank position with your hands directly under your shoulders and your core braced.
- Ensure your body forms a straight line from your head to your heels with feet hip-width apart.
How to do it
- Exhale and slide one knee toward your chest, keeping your foot in constant contact with the towel and your hips level.
- Inhale as you slide the leg back to the starting position with control, maintaining tension in the core.
- Immediately repeat with the opposite leg, maintaining a smooth, alternating rhythm without bouncing.
- Maintain a steady tempo, focusing on a fluid slide rather than a jerky movement.
Form checklist
- Keep your shoulders stacked directly over your wrists at all times.
- Maintain a neutral spine; do not let your lower back arch or your hips pike up.
- Keep your hips level with your shoulders throughout the entire movement.
- Ensure the sliding movement is driven by the lower abs, not just the hip flexors.
Pro tips
- Imagine pulling your belly button toward your spine to maximize deep abdominal engagement during the pull.
- Squeeze the glute of the stationary leg to help stabilize the pelvis as the other leg slides.
- Press firmly through your palms to engage the serratus anterior and stabilize the shoulder girdle.
Make it harder
- Perform 'Cross-Body Slides' by driving the knee toward the opposite elbow to increase oblique activation.
- Increase the tempo to a 'sprint' while keeping the upper body and hips perfectly still.
Frequently asked
- What muscles does the mountain climber slide with towel work?
- The mountain climber slide with towel primarily targets the abs, deltoids, and obliques, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the mountain climber slide with towel?
- The mountain climber slide with towel requires no equipment — just your body weight.
- Is the mountain climber slide with towel good for beginners?
- The mountain climber slide with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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