How to do mountain climbers
Mountain climbers are a fast core and cardio exercise done from a high plank. They work your core, shoulders and hip flexors and raise your heart rate quickly.
Step by step
- Start in a high plank with your hands under your shoulders and your body in a straight line.
- Brace your core and keep your hips level with your shoulders.
- Drive one knee in toward your chest.
- Switch legs, stepping the first foot back as the other knee comes in.
- Keep alternating at a steady pace without bouncing your hips.
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Common mistakes the coach checks
- Hips sagging. Keep a strong plank: brace your abs so your hips stay in line with your shoulders.
- Knee not driving in. Bring each knee right in under your chest.
- Short drive. Drive each knee as close to your chest as you can.
Sets and reps
Do 3 to 4 rounds of 20 to 40 seconds, or 20 to 40 knee drives, with 30 to 60 seconds of rest.
Make it easier or harder
- Easier: Slow it down and step each foot in and back, or put your hands on a bench.
- Harder: Go faster, or bring each knee toward the opposite elbow.
Stay safe
Keep your shoulders over your hands and your hips level. Slow down if your hips sag or your form gets sloppy.
Check your form with the AI coach
Put your phone on the floor, 2 m to your side, in landscape — head to heels in the frame. Side-on I can see each knee drive in and your hips stay level. Then press Start training and go: there's nothing to pick, the AI detects that you're doing mountain climbers, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.
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