Band-Resisted Mountain Climber
An alternating plank knee drive against a band around the hips.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Locomotion trunk stability
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Secure a long resistance band to a fixed post or bar near floor height behind the feet.
- Place the band across the front of the hips and take a straight-arm plank with light backward tension.
Do the rep
- Bring one knee toward the chest without raising the hips.
- Return that foot under control, then repeat with the other leg.
What counts as a rep
One rep drives one knee forward and returns that foot to the plank; count both sides together.
One rep drives one knee forward and returns that foot to the plank; count both sides together.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the shoulders over the hands.
- Use a stronger band when the reps get easy.
Common mistakes
Letting the band pull the hips back
What you seeThe shoulders move behind the hands and the lower back arches.
FixUse less tension and a shorter knee drive.
A stable plank keeps the knee drive controlled.
Stop the set if
- Stop if you feel sharp pain.
- End the set if the band slips or the hips cannot stay level.
General educational content, not individual coaching or medical advice.
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