Discover mountain climbers muscles worked.

Strengthen your core, upper body, and lower body with this effective exercise.

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They are an amped-up version of the plankand no actual climbing experience is required.

woman sweating in the gym

corrective exercise specialist and founder ofGarage Gym Greatness

you might do this move at home without any special equipment.

Which muscles do mountain climbers work?

At first glance, the mountain climber exercise look fairly simple.

Woman walking on a treadmill at the gym.

However, this full-body exercise works several muscle groups.

Lets jump into the specifics of mountain climbers muscles worked.

Lower-body muscles

Mountain climbers are a great exercise to strengthen your leg muscles because they require lower-body involvement.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

In addition, your calf muscles are strengthened as you push off to switch legs.

Abdominals

Mountain climbers help strengthen your abdominals as well.

They target your core to stabilize your torso during the movement, Wilking says.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

corrective exercise specialist and founder ofGarage Gym Greatness

Your upper body helps to stabilize as you perform this move.

What are the benefits of mountain climbers?

Now that you knowhowto do a mountain climber with proper form, lets discusswhyyou should do them.

Healthy female training in the gym, performing a hip thrust.

Here are a few notable mountain climber benefits.

They improve cardiovascular endurance

Mountain climbers increase your heart rate to improve both your endurance and your cardiovascular health.

This might include bursts of reps for time, for example, 20 seconds on and 10 seconds off.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

You definitely need to build it into part of a cardio routine.

Theyre a low-impact exercise

Mountain climbers are a good choice for those who cant do high-impact exercises.

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Heres What Experts Say

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Mountain climbers are convenient and accessible because they require no workout equipment, Wilking says.

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Mountain climbers are a great full-body workout because they engage the entire body for a high-intensity, low-impact workout.

Avoid making these three common mistakes.

You must maintain a plank position to perform the exercise correctly, Peak says.

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Dropping your hips or lower back

Your body should stay in a straight line throughout the exercise.

We want to keep the wrist and shoulders stacked, she says.

Pro tips to prevent injury

FAQ

1.

Are mountain climbers bad for your knees?

If you do have existing knee problems, the repetition could prove problematic.

How many mountain climbers should you do in a day and how long should you spend on them?

I wouldnt recommend doing these every day, although you could, says Peak.

They should be performed as part of a well-rounded fitness routine.

I would recommend doing these in high-intensity bursts of 30-second intervalsor as part of a bodyweight circuit.

Can mountain climbers replace running?

Mountain climbers cant replace running.

However, they are still an important exercise for runners.

But, they cant replace running in terms of cardio benefitsespecially steady-state or sprints, according to Peak.

While mountain climbers can mimic running patterns, they arent a direct replacement, Wilking says.

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