Legs
The main muscle group listed for this exercise.
Exercise guide
Mountain Climbers
Mountain Climbers is a beginner-friendly leg exercise. It also involves the chest and shoulders.
Minimal
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Mountain Climbers also involves chest, shoulders.
Plyometrics
Movement pattern: general. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do 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.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Clean
Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseClean from Blocks
Clean from Blocks is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, shoulders, and back.
View exerciseDumbbell Clean
Dumbbell Clean is an intermediate-level leg exercise performed with dumbbells. It also involves the arms, glutes, back, and shoulders.
View exerciseHang Clean
Hang Clean is an intermediate-level leg exercise performed with a barbell. It also involves the arms, glutes, back, and shoulders.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Mountain Climbers.
What muscles does Mountain Climbers work?
Mountain Climbers primarily trains the legs and also involves the chest and shoulders.
Is Mountain Climbers beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Mountain Climbers?
The exercise record does not list dedicated equipment for this variation.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.