Slow Mountain Climber
A controlled plank exercise that draws one knee forward at a time.
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 straight-arm plank with the hands under the shoulders.
Do the rep
- Bring one knee toward the chest slowly without raising the hips.
- Return that foot to the plank, then repeat with the other leg.
What counts as a rep
One rep draws one knee toward the chest and returns that foot to the plank; count both sides together.
One rep draws one knee toward the chest and returns that foot to the plank; count both sides together.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Move one leg at a time.
- Keep the shoulders above the hands.
Common mistakes
Rocking the hips
What you seeThe pelvis turns or rises with each knee drive.
FixShorten the knee drive and slow the return.
A quiet pelvis keeps the trunk involved.
Stop the set if
- Stop if you feel sharp pain.
- End the set when the hips no longer stay level.
General educational content, not individual coaching or medical advice.
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