Male

Mountain Climber

Muscles involved

The mountain climber is an explosive bodyweight exercise designed to fire up your abs and challenge the stamina of your quadriceps. When you pay close attention to your form, you instantly avoid common mistakes like bouncing your hips up in the air or letting your lower back sag towards the floor, both of which take the load off your core. Keeping a tight center and controlled foot movement prevents you from sacrificing posture for speed, ensuring that your abs and quads do the actual work of driving your knees forward efficiently throughout the entire set.

How to do it

1. Start in a high plank position with your hands directly under your shoulders, body forming a straight line from head to heels. 2. Drive your right knee towards your chest, keeping your core engaged and your hips low. 3. Pause briefly when your knee is close to your chest. 4. Quickly return your right leg to the starting position and drive your left knee forward, alternating legs in a running motion.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your shoulders over your wrists in a strong plank position. - Drive your knees up towards your chest with each rep. - Keep your hips low and stable; avoid raising them too high. - Alternate legs in a quick, controlled rhythm.