1 / 10
locomotion
Mountain Climber
Search GoogleMountain Climber is a beginner locomotion exercise using bodyweight. It primarily trains core and hip flexors. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core, hip flexors
- Secondary
- shoulders, quadriceps
- Equipment
- bodyweight
- Mechanic
- compound
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning mountain climber.
- — Choose a variation and range that let you keep complete control.
Execution
- — Drive one knee at a time forward while the shoulders stay over the hands.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the locomotion.
- — Drive one knee at a time forward while the shoulders stay over the hands.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo mountain climber
Regressions
- — Supported or reduced-range mountain climber