Suspension Reverse Mountain Climbers
Reverse plank with hands in straps and alternating knee drives — combined posterior-chain and cardio work.
Level: Intermediate
Primary: Full Body
Movement: Compound
Type: Aerobic (Cardio) Anaerobic Intervals (HIIT / Bootcamp / Circuit) Light Activity
Equipment: Suspension
Sports: MMA Rock Climbing Wrestling
Target muscles
The hip flexors drive each knee up. The glutes and trunk hold the reverse plank. The shoulders and triceps support the body.
How to perform
Setup
Place hands in the straps. Face the ceiling in a reverse plank with feet on the floor.
Execution
Drive one knee up toward the chest. Alternate legs. Keep hips raised and core braced.
Common mistakes
- Hips dropping.
- Letting the straps swing.
- Going too fast.
- Sloppy footwork.
- Soft trunk.
Progressions and regressions
Regress to reverse plank holds. To progress, work for time.
Programming notes
Combined work. 3 sets of 30-60 seconds, twice a week.
