Mountain Climber exercise image and instructions
See how to do Mountain Climber in a clear 4-step exercise image with concise instructions. Focus: transverse abdominis and full body.
Read the detailed Mountain Climber tutorial →
Short instructions
How to do Mountain Climber
Follow the numbered positions in the image and use each instruction as its matching cue.
- 1
Set the starting position
Set a high plank with hands under shoulders, legs long, shoulders pushed away from the floor, and ribs stacked over the pelvis.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Drive one knee toward the chest, replace the foot, and alternate sides while resisting hip lift, sagging, and trunk rotation.
Breathing: Breathe steadily; do not hold your breath.
- 3
Control the end position
Keep the stepping or running rhythm even, place each foot quietly, and maintain continuous breathing.
Breathing: Breathe steadily; do not hold your breath.
- 4
Return under control
Slow the alternation, return both legs to a stable plank, and lower the knees only after the trunk is controlled.
Breathing: Breathe steadily; do not hold your breath.
Setup and safety note: Use the declared Mountain Climber setup, maintain controlled joint alignment, and stop if the movement causes pain.
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