Side Mountain Climber
Expert Advice
Keep your core engaged and back flat throughout the movement to maximize the engagement of your abdominal muscles and minimize strain on your lower back.
How-to-do Steps
- Begin in a high plank position with your arms straight, hands under shoulders, and body forming a straight line from head to heels.
- Quickly draw your right knee towards your left elbow, crossing your body.
- Return your right foot to the starting position.
- Repeat the motion with your left knee to your right elbow.
- Alternate sides in a quick, controlled manner for the desired number of repetitions.
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Muscles Worked
Side Mountain Climber primarily targets the Quads, Hamstrings, Glutes, Abs, Shoulders, Calves, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Glutes14%
Abs14%
Shoulders14%
Calves14%
Chest16%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Side Mountain Climber work?
Side Mountain Climber primarily targets the Quads, Hamstrings, Glutes, Abs, Shoulders, Calves, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Side Mountain Climber?
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 Side Mountain Climber suitable for beginners?
Side Mountain Climber 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.
