Mountain Climbers
Rep Range
Time Based
Hints
Start in a high plank position with your hands positioned directly beneath your shoulders, feet together, and your body forming a straight line from your head to your heels. Drive one knee towards your chest without letting your toes touch the ground. Swiftly return it to the starting position and drive the other knee forward in a similar manner. This should resemble a 'running' or 'climbing' motion. The core should be tightly engaged to support the spine and promote stability throughout the movement. The pace can be adjusted based on your fitness level: faster for a more cardio-intensive workout or slower for more control and focus on the core.
Common Mistakes
Allowing the buttocks to pike upwards or sag down can strain the lower back and diminish the core engagement. It's crucial to maintain a straight body alignment throughout the movement. Additionally, not driving the knees forward enough can reduce the effectiveness of the exercise for the core. Lastly, placing the hands too far forward or wide can put unnecessary strain on the shoulders.
Breathing
Inhale as you return a leg to the starting position and exhale as you drive the knee forward. Consistent breathing helps in maintaining stamina and ensuring a continuous oxygen supply to the muscles.
Muscle Focus
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps