How to do an Elevated Plank With Slow Mountain Climber
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Flat Bench
Workouts with Elevated Plank With Slow Mountain Climber
Instructions for Proper Form
This exercise is a combination of an Elevated Plank and a Slow Mountain Climber. Like Planks, it primarily targets the core, while the Slow Mountain Climber adds emphasis on the lower abs and hip flexors. By elevating your hands on a surface, you can engage your core more effectively, while the slow leg movements increase stability and muscle activation.
- Position yourself next to a flat bench or other elevated stable surface.
- Extend your arms and place both hands on the bench, about shoulder-width apart.
- Engage your core for stability as you walk your legs back—your shoulders, hips, and ankles should be in a straight line.
- Raise one knee towards your chest while keeping your core engaged.
- Hold this position for a moment.
- Return your foot to the floor, slowly and with control.
- Switch legs and repeat.
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Alternatives & Variations to Elevated Plank With Slow Mountain Climber
1. Plank
92.8 mSCORESWAPPED 28 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 23 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Cross Body Mountain Climber
44.5 mSCORESWAPPED 19 TIMESCross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.
- Intermediate
- Abs
4. Elevated Plank
22 mSCORESWAPPED 16 TIMESElevated Plank is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets your core. By elevating your hands or feet on a bench or platform, you can add more instability to the exercise. This increased instability forces additional core engagement to maintain stabilization, making it a great way to further challenge your core strength and stability.
5. Russian Twist
96.2 mSCORESWAPPED 13 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
6. Mountain Climber
74.9 mSCORESWAPPED 10 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
7. Bicycle Crunch
91.8 mSCORESWAPPED 9 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
8. Vertical Knee Raise
92 mSCORESWAPPED 8 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
9. Elevated Plank With Slow Mountain Climber
34.5 mSCORESWAPPED 8 TIMESThis exercise is a combination of an Elevated Plank and a Slow Mountain Climber. Like Planks, it primarily targets the core, while the Slow Mountain Climber adds emphasis on the lower abs and hip flexors. By elevating your hands on a surface, you can engage your core more effectively, while the slow leg movements increase stability and muscle activation.