Mountain Climber. How-to, proper form and tips

Mountain Climber icon

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

How to and step by step instructions:

  1. Get down on all fours.
  2. Straighten your arms, legs and core so that you stay in a plank position.
  3. Bend one knee, bringing it close to the chest.
  4. Extend that leg again and place the foot in the ground.
  5. This is one repetition. Bend the alternate leg, bringing the knee, again to the chest.
  6. 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.


  • 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:

Primary , Secondary

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

Mountain Climber Variations

Muscle: Full body

Category: Cardio

Category: Bodyweight