Spider Mountain Climber

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Position your feet hip-width apart and press firmly through your palms to stabilize your scapula.

How to do it

1. Exhale as you drive your right knee toward the outside of your right elbow, keeping the foot hovering just above the floor.
2. Inhale as you return the right foot to the starting position with control.
3. Repeat the movement on the left side, bringing the left knee toward the outside of the left elbow.
4. Maintain a steady tempo, alternating sides while keeping your hips level and chest square to the floor.

Form checklist

• Keep your hips level with your shoulders; avoid letting the lower back sag or the glutes pike upward.
• Ensure the knee travels toward the outside of the arm, not underneath the torso.
• Maintain a neutral neck by looking at a point on the floor slightly ahead of your hands.
• Keep your weight centered over your wrists to prevent shifting backward.

Pro tips

• Focus on a 'side-crunch' sensation by actively squeezing your obliques as the knee approaches the elbow.
• Slow down the eccentric phase (returning the leg) to increase time under tension for the deep abdominal muscles.

Make it harder

• Perform a push-up every time the knee reaches the elbow to turn this into a Spider-man Push-up.
• Wear a weighted vest or place your hands on an unstable surface like a BOSU ball to increase stability demands.

Frequently asked

What muscles does the spider mountain climber work?

The spider mountain climber primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the spider mountain climber?

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

Is the spider mountain climber good for beginners?

The spider mountain climber 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