Mountain Climbers

In essence, Mountain Climbers are a full-body exercise, but they primarily engage the abdominal and leg muscles. Within the abdominal muscles, it specifically targets the rectus abdominis, and you can intensively stimulate this area, especially with Cross Body Mountain Climbers. On the other hand, most other variations predominantly focus on the gluteus maximus and the quadriceps femoris. Additionally, you provide stimulus to the hamstring muscles (biceps femoris) in your legs.

Mountain climber on the TRX ropes

Advanced athletes can perform Mountain Climbers using TRX straps. As the entire weight is on your arms, this variation intensifies upper body training.

Body Position

To start, get into the plank position with your arms positioned under your shoulders, nearly fully extended. Your entire body forms a straight line. Your feet are suspended in the TRX straps and should be at the same level as the rest of your body. The upper body is straight, and the lower back tends to form a slight arch. In the starting position, ensure that your head naturally extends your spine. Now, engage your abdominal muscles to begin the Mountain Climbers on TRX straps.

Execution

Initiate this variation by pulling one leg forward toward your arms or chest center while keeping the other leg almost fully extended backward. Execute this movement as far as possible without altering your entire body position or arching your back. Subsequently, return the leg to the extended starting position and proceed directly to the other leg. Always ensure that the upper body remains motionless, and the arms continue to stabilize your upper body.

Vertical Mountain Climber

The Vertical Mountain Climber is a relatively uncommon sight in the gym, and many athletes do not categorize this variation as a Mountain Climbers exercise, as it is performed in an upright position.

Body Position

For the Vertical Mountain Climber, position yourself in a hip-width stance. Your legs are almost fully extended and initially stand side by side. The toes point slightly outward. The upper body is entirely upright, with the lower back forming a slight arch. Additionally, gaze forward, and let your head naturally extend the spine. Your arms can initially hang beside your body. Now, tighten the muscles of your body, especially the abdominal muscles.

Execution

For the Vertical Mountain Climber, pull one leg upward toward your body's center while keeping the other leg extended on the ground. The upper body remains unchanged. You can continue the movement as far as possible without altering your fundamental posture. The upper body should always stay upright and straight. As you alternately lift and lower your legs, you can complement the movement by moving your arms. For this, extend the diagonal arm vertically upward.

Cross body mountain climber

Cross-Body Mountain Climber is a fitness exercise that significantly targets the abdominal muscles. If you want to emphasize abdominal muscle training, here are tips for the appropriate variation of the Mountain Climber exercise.

Body Position

The starting position for Cross-Body Mountain Climbers is relatively simple. Begin in the plank position with both hands facing forward and directly under your shoulders. Keep your gaze downward, allowing your head to naturally extend your spine. Additionally, maintain a straight back, forming a straight line with your nearly fully extended legs. Your legs are hip-width apart, and only the tips of your toes touch the ground, placing the entire weight on your feet and hands. Next, engage the muscles throughout your body to perform Cross-Body Mountain Climbers.

Execution

For Cross-Body Mountain Climbers, pull one leg forward while keeping the other fully extended. However, instead of pulling the knee directly forward, move it diagonally toward the corresponding elbow or chest center. Ensure that you only continue the movement to the other side of the body to the extent that the upper body does not excessively curve. A slight rotation of the upper body is inevitable due to the lateral movement. Next, move the leg back to the starting position where both legs are extended side by side on the ground. Then continue the exercise with the movement on the other side of the body.

Mountain climber with wide legs

Alternatively, you can modify the classic Mountain Climbers by incorporating a wider jump, increasing the difficulty of the fitness exercise.

Body Position

Begin Mountain Climbers with Wide Legs in the high plank position. Place both hands under your shoulders, with fingers pointing forward. The upper body is entirely straight, and the lower back forms a natural arch. Additionally, keep your head as a natural extension of your spine. Your legs are slightly wider than hip-width apart and almost fully extended. Now, tense your entire body to start Mountain Climbers with Wide Legs.

Execution

While keeping one leg extended backward with only the toes touching the ground, for Mountain Climbers with Wide Legs, position the other leg angled forward and outward as much as possible. The hands are a good guide, but ensure that your back remains straight, avoiding exaggerated movements. The upper and lower legs form approximately a right angle, with the knee never extending beyond the toes. Next, extend the leg that was previously angled forward backward and dynamically switch between the two legs with a jump. Throughout the execution, one leg remains extended while the other is bent forward. The front foot can slightly point outward if placed beside your hand or as far forward as possible. The upper body remains as motionless as possible, maintaining a straight posture for your head and the position of your hands on the ground.

Classic mountain climbers

This exercise represents the traditional variation of Mountain Climbers, simultaneously being the most commonly used form.

Body Position

For classic Mountain Climbers, position yourself in a high plank or the standard push-up position. Your back should be completely straight, and your head forms a natural extension of the spine. Hands are directly under the shoulders with fingers pointing forward. Your feet are approximately hip-width apart. Engage your entire body fully to kickstart the classic Mountain Climbers.

Execution

To initiate the exercise, bend one leg and pull it forward toward your elbows as far as possible without altering the fundamental body posture. Subsequently, place the foot back on the ground at approximately hip height. The other leg remains extended backward. The upper body consistently maintains a straight line with your head. Now, in a dynamically jumping motion, alternate pulling your knees towards your midsection or toward your elbows. The other leg is always extended backward, while the front leg is bent. Throughout the entire execution, ensure that your back remains straight, without sagging or forming a pronounced arch.

Common Mountain Climber Mistakes

To unlock the full potential of Mountain Climbers, flawless execution is key. Here are useful tips to avoid the most common mistakes in this fitness exercise.

✅ Sagging or Curved Back: In various variations of Mountain Climbers, it's crucial to maintain a straight back. Avoid both curving your back and allowing it to sag.

✅ Knee Extending Beyond the Toes: In the corresponding variation where you place your leg forward, pay attention to the correct distance. The toes act as a crucial limit for your knee, ensuring it does not extend beyond them.

✅ Hands Not Under the Shoulders: In various Mountain Climber variations, your hands should always be under your shoulders. Ensure that you neither place your hands too far forward nor too far back on the ground.

✅ Raised Hips: During execution, many athletes bring their feet closer to their hands, causing the hips to rise continuously. However, the hips should form a line with extended legs and the upper body.

✅ Incorrect Leg Movement: In Mountain Climbers, you pull your knees forward towards your chest and elbows. However, some athletes tend to move their heels more towards their buttocks.

✅ Legs Positioned Too Close: For Mountain Climbers, maintain a stance with legs approximately hip-width apart. Be cautious not to choose a narrower leg position. In certain variations, such as Mountain Climbers with a wide jump, the legs can even be slightly farther apart.

Alternatives and similar exercises to Mountain Climbers

For those opting out of Mountain Climbers in their training, incorporating alternative exercises into the workout routine is a great option. Here are exercises with similar benefits, primarily targeting the buttocks and legs.