Mountain Climbers
Mountain Climbers is a dynamic bodyweight exercise that activates several muscle groups simultaneously, including the core , legs , and shoulders . The exercise is great for improving both fitness and strength, and can easily be incorporated into a HIIT session or as a warm-up.
Correct Execution and Technique
Follow these steps to perform mountain climbers correctly:
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and pull one knee toward your chest, while keeping your back straight and hips stable.
- Switch legs quickly and pull the other knee towards the chest while the first leg is extended back to the plank position.
- Continue to alternate legs at a fast pace, while maintaining control of the movements.
Common Errors
To maximize effectiveness and avoid injury, avoid these mistakes:
- Hip twisting: Avoid rotating the hips from side to side. Keep them steady to fully activate your core.
- Hip position too high: Keep the body in a straight line to avoid unnecessary strain on the shoulders and lower back.
- Too fast pace: Don't sacrifice technique for speed. Controlled movements produce better results.
Video: Mountain Climbers demonstrated by a female athlete
Alternative technique for Mountain Climbers
Modifications and Variations
For beginners, you can slow down to focus on technique. More advanced athletes can try cross-body mountain climbers where you bring the knee towards the opposite elbow to increase the activation of the core.
Repetitions and Sets
Perform the exercise for 30-60 seconds as part of a HIIT routine, or do 3 sets of 15-20 repetitions per leg for endurance training.
Breathing technique
Breathe regularly throughout the exercise. Inhale when you pull your knee in, and exhale when you switch legs. This will help maintain the pace and activate the muscles more effectively.