How to do a Mountain Climber
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 2,084,880
- Popularity Rank
- 177th
- Difficulty
- Beginner
- Quads Strength
- 62 mSCORE 137th
- Equipment Required
- Bodyweight-only
Workouts with Mountain Climber
Target muscles worked
Instructions for Proper Form
Mountain 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.
- Place your hands just outside shoulder-width apart and extend your right knee and hip to support your weight on your hands and your right toes.
- Flex the left knee to position your thigh under your chest with your left foot flat on the ground.
- Begin by exploding your left leg back while simultaneously bringing your right leg under your chest allowing your hips to flex upward.
- Return back to the starting position and repeat.
Common Form Mistakes
Not Driving Knees Forward
Make sure you’re driving your knees forward and underneath you. Limiting your range of motion will make this exercise less effective. If you’re struggling to get your knees underneath you, consider using an elevated variation to start.
Sets & Reps Calculator
Average Mountain Climber standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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Alternatives & Variations to Mountain Climber
1. Air Squats
92.1 mSCORESWAPPED 2,550 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
2. Leg Extension
99.4 mSCORESWAPPED 2,306 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
3. Dumbbell Squat
94.1 mSCORESWAPPED 1,578 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
4. Leg Press
99.7 mSCORESWAPPED 1,504 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
5. Dumbbell Lunge
97.6 mSCORESWAPPED 1,185 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
6. Dumbbell Sumo Squat
81 mSCORESWAPPED 1,152 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
7. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 948 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
8. Lunge
90.8 mSCORESWAPPED 852 TIMESLunges are one of the most common lower body exercises out there. It’s a compound exercise that primarily targets your quads. In order to return to a standing position with this exercise you need to engage your quads in order to push yourself back up. This further emphasizes your quadriceps compared to other Lunge variations, however this also places more tension on your knee. By stepping forward with a single leg taking most of the load, you can more easily identify, and address any discrepancies in mobility or strength between sides.
9. Machine Leg Press
95.1 mSCORESWAPPED 734 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
10. Side Lunge
79.4 mSCORESWAPPED 723 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).