GymPlan AIMountain Climbers
Mountain Climbers is a beginner compound bodyweight plyometrics that mainly works your quads, with help from your chest, hamstrings and shoulders.
How to do the mountain climbers
- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Muscles worked
Sets and reps
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
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Start your free trialMountain Climbers alternatives
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What muscles does the mountain climbers work?
It mainly works your quads; your chest, hamstrings and shoulders assist.
How many sets and reps of mountain climbers should I do?
Do 3-4 sets of 5-8 explosive reps with full rest (60-90 seconds) between sets. Quality over quantity: stop when the reps slow down.
Is the mountain climbers good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.