Mountain Climber

oec:mountain-climber

A dynamic bodyweight movement performed from a high plank position, rapidly driving the knees toward the chest to build core stability and cardiovascular endurance.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Mountain climbers, Running planks

How to do it

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.

Movement

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

Piking the hips up into a pike or downward dog position.: Keep your core braced and shoulders directly over your wrists to maintain a flat plank profile.
Letting the lower back sag into hyperextension.: Engage your abdominal wall and slightly tuck your pelvis to keep the lumbar spine neutral.
Bouncing aggressively off the toes, rocking the upper body forward and back.: Isolate the movement to the lower body, keeping the torso and shoulder girdle completely stable.

Safety

Ensure the floor surface is non-slip so your hands and feet do not slide during dynamic movement.

Muscles

Iliopsoas prime mover
Rectus abdominis prime mover
Rectus femoris synergist
Obliques synergist
Serratus anterior stabilizer
Front deltoid stabilizer
Triceps brachii stabilizer

Joints

Hip: Flexion, Extension
Knee: Flexion, Extension
Lumbar spine: Isometric stabilization
Shoulder blade: Protraction, Isometric stabilization
Shoulder: Isometric stabilization

Details

Movement: Anti-extension, Crawl
Modality: Conditioning, Calisthenics
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: closed
Level: beginner
Equipment: None
Record: Duration; or Repetitions
Load: bodyweight, not applicable

progression of High Plank
substitute for Plank Jack

Sources

wger: Mountain climbers (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

mountain-climber.json