Mountain Climber Plank
Expert Advice
Maintain a strong plank position throughout the exercise, keeping your body in a straight line from head to heels.
How-to-do Steps
- Start in a high plank position with your hands under your shoulders and your body in a straight line.
- Quickly draw one knee towards your chest, then return it to the starting position.
- Alternate legs at a fast pace, as if running in place while keeping your upper body stable.
- Continue alternating legs for the desired number of reps or time.
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Muscles Worked
Mountain Climber Plank primarily targets the Quads, Hamstrings, Glutes, Chest, Shoulders, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Glutes20%
Chest10%
Shoulders10%
Abs20%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Mountain Climber Plank work?
Mountain Climber Plank primarily targets the Quads, Hamstrings, Glutes, Chest, Shoulders, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Mountain Climber Plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Mountain Climber Plank suitable for beginners?
Mountain Climber Plank is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
