Mountain climber

Exercise overview

Primary muscle group: Full Body

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 26

Description: Start Position: Begin in a standard pushup position, with your hands and toes supporting your weight. Keep your body in a straight line from head to heels. Prepare to Move: Flex one knee and hip to bring one leg forward until your knee is approximately under your hip. This is your starting position. Explosive Switch: Quickly switch the positions of your legs by extending the bent leg back to the starting pushup position and simultaneously bringing the other leg forward with the knee under the hip. Continuous Motion: Continue to explosively switch legs in an alternating fashion. Duration: Maintain this movement rhythmically for 20-30 seconds. End Position: Finish by bringing both legs back to the starting pushup position. Remember to keep your core engaged and your movements controlled throughout the exercise.

Exercise ID: 00226

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a Strong Plank Position: Keep your core engaged and your body in a straight line from head to heels. Avoid letting your hips sag or pike.
Focus on Your Form: Quality over quantity. It's better to perform fewer reps with proper form than to do many with poor technique.
Controlled Movements: Bring your knees towards your chest in a controlled manner rather than rushing through the motions. This reduces the risk of injury and increases muscle engagement.
Breathe Steadily: Keep your breathing consistent. Exhale as you draw your knee in and inhale as you extend your leg back.
Neutral Head Position: Keep your head in a neutral position by looking slightly forward. This helps avoid neck strain and maintains better alignment.
Hand Placement: Your hands should be directly under your shoulders, providing a stable base and reducing the risk of wrist strain.
Engage Your Legs: Actively use your leg muscles to drive your knees towards your chest. This helps to keep your lower body engaged and boosts the intensity of the exercise.
Stay Light on Your Toes: Aim to keep the impact on your toes light and quick. This not only helps with speed but also increases agility and coordination.
Use a Soft Surface: If you experience wrist discomfort, try performing the exercise on a mat or cushioned surface to provide extra support.
Progress Gradually: If you are a beginner, start slow and increase your speed and intensity gradually as you become more comfortable with the movement.
Mix It Up: Incorporate variations such as cross-body mountain climbers or adding a pause when your knee is closest to your chest to target different muscle groups and keep the workout challenging.

Exercise overview

Exercise tips and tricks

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