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Last updated February 8, 2026
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cardio
Mountain Climber
Start in a push-up position. Drive one knee towards your chest, then quickly switch legs. Keep your hips level and move fast to keep your heart rate up.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
absfront shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
repstime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Keep your feet together and engage your core to maintain stability.
- Step 2Begin the Movement
- Quickly drive your right knee towards your chest while keeping your left leg extended.
- Ensure your hips remain low and your back stays straight throughout the movement.
- Step 3Alternate Legs
- Quickly switch legs by extending your right leg back and driving your left knee towards your chest.
- Continue to alternate legs in a running motion, maintaining a steady pace.
- Step 4Maintain Form
- Keep your core engaged and avoid letting your hips rise or sag.
- Focus on keeping your shoulders directly above your wrists.
- Step 5Breathing
- Breathe steadily throughout the exercise, exhaling as you bring your knee towards your chest and inhaling as you extend your leg back.
- Step 6Finish the Exercise
- After completing your desired number of repetitions or time, slowly return to a resting position.
- Take a moment to catch your breath and stretch if needed.