Mountain Climber 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Mountain Climber is a dynamic bodyweight exercise that primarily targets the abs while engaging the hip flexors as a secondary muscle group. Performed from a pushup position with arms straight and shoulders aligned over the hands, it involves alternately driving the knees toward the chest in a controlled, rhythmic motion. This exercise enhances core strength, stability, and endurance, while also improving cardiovascular fitness and coordination, making it an effective full-body movement without the need for any equipment.
How to Perform
Begin in a high plank position with your arms fully extended, ensuring your hands are positioned under your shoulders.
Keep your body aligned from head to heels, maintaining a straight and stable posture.
Engage your core by tightening your abdominal muscles.
Lift one knee toward your chest while keeping your upper body steady and your back flat.
Lower that leg back to the starting plank position with control.
Repeat the same motion with the other leg, alternating legs in a smooth, continuous rhythm.
Maintain steady breathing and focus on keeping your hips level throughout the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid raising your hips above the line of your body; aim to keep a straight alignment from shoulders to heels.
Keep your arms fully extended without bending the elbows to maintain stability.
Prevent your lower back from sagging by engaging your core and keeping your abs tight.
Focus on holding your body steady and aligned throughout the exercise.
How Not to Perform
Do not let your hips sag or lift too high; keep your body in a straight line from shoulders to heels.
Do not bend your elbows; keep them straight to maintain proper stability.
Do not let your lower back arch or round; engage your core throughout the movement.
Do not bounce or jerk your legs; move each knee toward your chest in a controlled manner.
Do not allow your shoulders to collapse or shrug; keep them stable and away from your ears.
Do not lift your head or look forward excessively; maintain a neutral neck position.
Do not rush the exercise; focus on smooth, even movements to fully engage the abs and hip flexors.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
