Mountain Climber. How-to, proper form and tips
The exercise is an effective cardio that can be done in-house, in any small place. The exercise also works many muscles on legs, core and upper body.
Video demonstration
(excerpt from 'Exercise Library: Raised Leg Crunches'
by Darebee)
How to and step by step instructions:
- Get down on all fours.
- Straighten your arms, legs and core so that you stay in a plank position.
- Bend one knee, bringing it close to the chest.
- Extend that leg again and place the foot in the ground.
- This is one repetition. Bend the alternate leg, bringing the knee, again to the chest.
- Again extend, and repeat the intended number of repetitions.
Hints & tips:
- When bringing the knee to the chest, ensure your foot in the air, without touching the ground.
- Keep your back straight, not curved.
Benefits:
- Exercise activates the all body in a complete movement.
- A single minute is enough to pump your heart beat.
Counting & gamification:
- Count steps of each leg per period. When fit, you should be able to do the exercise at least for one minute.
- Arrange a ratio between steps and distance climbing in the mountain. Say 80cm per step. 375 represents the Eiffel Tower, 11 061 the Everest.
Muscles worked and body parts involved:
Muscles: Full body
Primary muscles: Shoulder, Triceps, Abs, Quads, Hamstring
Secondary muscles: Lats, Glutes, Calves
Other names
The exercise can be found with other names. Examples are:
- Mountain Climber
- Climber
