Mountain Climber
Mountain climbers are a dynamic plank variation that builds core endurance and cardiovascular conditioning. Hold a push-up position and drive your knees alternately toward your chest in a running motion.
How to Perform
Start in a high plank with hands directly under shoulders and body in a straight line.
Drive one knee toward your chest while keeping your hips level — do not let them pike up.
Quickly switch legs in a controlled running rhythm.
Keep your core braced throughout — your hips should stay at the same height as your shoulders.
Common Mistakes to Avoid
Letting the hips rise into a pike position, which reduces ab engagement and shifts load to the hip flexors.
Bouncing the upper body up and down with each leg switch instead of staying rigid.
Going too fast and losing form — speed should not come at the cost of a neutral spine.
Muscle Activation
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