If you’re getting bored with the standard plank, it’s time to add mountain climbers to your workout routine. This amped-up version of the plank strengthens your arms, core, and legs and doesn’t require any special equipment. Mountain climbers originated in the military as a way to train soldiers to move quickly while staying low to the ground. This exercise is a great warm-up, part of a HIIT workout, or a standalone move to build muscle strength and cardio fitness.
So, why should you add mountain climbers to your routine? For one, they are a great full-body workout that engages the entire body for a high-intensity, low-impact workout. In terms of muscle groups worked, mountain climbers target your lower body muscles such as the quads, hip flexors, glutes, hamstrings, and calf muscles. They also work your abdominals and obliques, and engage your upper body muscles including your arms, chest, back, deltoids, and triceps.
To perform mountain climbers properly, start in a high plank position and alternate bringing your knees into your chest while keeping your hips down. This exercise improves full-body strength, cardiovascular endurance, balance, and coordination. It’s also a low-impact exercise and doesn’t require any equipment.
If you’re looking to modify the mountain climber exercise, you can try the elevated mountain climber which uses an elevated surface to reduce strain on your wrists or the spider mountain climber which targets your obliques and hip flexors. For added resistance, try the banded mountain climber which uses a resistance band around your feet.
Proper form is essential to maximize the benefits of mountain climbers. Always maintain a straight line with your body and engage your core to stabilize your torso during the movement. Don’t rush and focus on maintaining proper form to prevent common mistakes that people make when doing mountain climbers.
