Locomotion
Mountain climbers
Quick facts
- Intermediate
- No equipment
- Core
- Hip flexors
- Shoulders
- Cardio
- reps
- ~1 s per rep
Mountain climbers are a fast run driving the knees toward the chest from a push-up position. They load the core, shoulders and cardiovascular system all at once, which makes them one of the key equipment-free conditioning moves. Keep your shoulders over your hands and your hips still so the abs, not the lower back, do the work. One knee drive equals one rep (count both legs together).
How to do it
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Start in a push-up position: hands under shoulders, body in one line from head to heels, abs braced.
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Drive your right knee toward your chest without lifting your hands or raising your hips.
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Snap the right leg back while driving the left knee in — the movement feels like running.
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Keep alternating at a quick pace, shoulders over hands and hips level with the shoulders.
Coaching cues
- Shoulders over hands
- Hips stay down
- Knee to chest
Common mistakes
- Hips piked up so the body folds
- Shoulders drifting back behind the hands
- Knee stopping short of the chest
Breathing
Rhythmic breathing, exhale every two knee drives.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Mountain climbers?
The most common ones: hips piked up so the body folds; shoulders drifting back behind the hands; knee stopping short of the chest. Watch for them from the first rep.
What should I focus on during Mountain climbers?
Keep these cues in mind: shoulders over hands; hips stay down; knee to chest.
How should I breathe during Mountain climbers?
Rhythmic breathing, exhale every two knee drives.
Train it inside a program
Mountain climbers is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.