Mountain Climber
An alternating knee drive performed from a straight-arm plank.
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
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Start in a high plank with hands under shoulders and legs extended.
Do the rep
- Drive one knee toward the torso while the other leg stays long.
- Switch legs while keeping the shoulders over the hands.
What counts as a rep
A rep counts on each side when one knee reaches the torso and that foot returns to the full plank position.
One rep drives one knee to the torso, then ends when that foot returns to the full plank position; count each side.
Breathing
Breathe steadily and exhale across every few knee drives.
Cues
- Hands stay planted
- Hips stay level
- Switch with control
Common mistakes
Hips bouncing high
What you seeThe hips rise and fall with each leg switch.
FixSlow the pace and keep the trunk level.
Level hips keep the alternating drive anchored by the trunk.
Incomplete leg return
What you seeThe driven foot stays forward as the other knee starts.
FixReturn each foot to the full plank position before counting that side.
Returning each foot to plank makes each side a complete rep.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the hands slip or you cannot return each foot to a stable plank.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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