Mountain Climbers
High plank with rapid alternating knee drives — classic full-body conditioning, runs anywhere with no equipment.
Level: Beginner
Primary: Cardio Full Body
Movement: Compound
Type: Aerobic (Cardio) Anaerobic Intervals (HIIT / Bootcamp / Circuit)
Equipment: Body Weight
Sports: MMA Rock Climbing Wrestling
Target muscles
The hip flexors drive each knee up. The quadriceps and calves drive each step. The shoulders, chest, and triceps hold the plank position. The trunk braces continuously. The cardiovascular cost is high.
How to perform
Setup
Begin in a high push-up position with hands directly under the shoulders. Trunk braced.
Execution
Drive one knee toward the chest. Quickly switch legs in a running motion. Keep the hips low and core tight. Continuous alternating tempo.
Common mistakes
- Hips piking up.
- Sagging plank.
- Going too fast and losing form.
- Bouncing the body.
- Holding the breath.
Progressions and regressions
Regress to slow controlled mountain climbers. To progress, work for time, increase pace, or add a med ball.
Programming notes
Excellent conditioning. 3 sets of 30-60 seconds, twice a week.
