{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Mountain climbers",
      "kind": "common"
    },
    {
      "text": "Running planks",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "calisthenics"
    ],
    "movement_patterns": [
      "anti-extension",
      "crawl"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "996"
  },
  "id": "oec:mountain-climber",
  "instructions": {
    "setup": [
      "Place your hands flat on the floor directly beneath your shoulders with fingers spread slightly.",
      "Extend your legs behind you onto the balls of your feet, establishing a solid high plank position.",
      "Brace your core, squeeze your glutes, and maintain a straight line from your head to your heels."
    ],
    "steps": [
      "Drive one knee forward toward your chest in a straight line without letting your hips pike upward.",
      "Quickly switch legs by extending the front leg back while simultaneously driving the opposite knee toward your chest.",
      "Continue alternating legs in a smooth, rhythmic running motion while keeping your shoulders stacked over your wrists."
    ],
    "breathing": "Breathe continuously and rhythmically throughout the set, avoiding holding your breath.",
    "cues": [
      "Hands glued under shoulders",
      "Hips down",
      "Drive knees to chest",
      "Pace your rhythm"
    ],
    "common_faults": [
      {
        "fault": "Piking the hips up into a pike or downward dog position.",
        "correction": "Keep your core braced and shoulders directly over your wrists to maintain a flat plank profile."
      },
      {
        "fault": "Letting the lower back sag into hyperextension.",
        "correction": "Engage your abdominal wall and slightly tuck your pelvis to keep the lumbar spine neutral."
      },
      {
        "fault": "Bouncing aggressively off the toes, rocking the upper body forward and back.",
        "correction": "Isolate the movement to the lower body, keeping the torso and shoulder girdle completely stable."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor surface is non-slip so your hands and feet do not slide during dynamic movement."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Mountain Climber",
  "previous_ids": [
    "oec:mountain-climbers"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Mountain climbers",
        "url": "https://wger.de/en/exercise/996/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:plank-jack"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "prone",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic bodyweight movement performed from a high plank position, rapidly driving the knees toward the chest to build core stability and cardiovascular endurance."
}