Mountain Climber
The Mountain Climber primarily works the Iliopsoas, Rectus Abdominis, Rectus Femoris, with secondary activation of the Anterior Deltoid, Pectoralis Major (Sternal) and stabilizer support from the Serratus Anterior, Transverse Abdominis, Triceps (Long Head). It is a bodyweight compound exercise at beginner difficulty.
In a plank position, alternate driving your knees toward your chest rapidly.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Lunge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Iliopsoas, Rectus Abdominis, Rectus Femoris |
| Secondary | Anterior Deltoid, Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
- Primary Muscle Rectus Abdominis (core)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Stand with feet together. Position body with proper alignment. Execution: Step forward and lower body until front thigh is parallel to floor. Drive through front foot to return to starting position. Repeat. Comments: Maintain control throughout movement to fully engage the Rectus Femoris, Iliopsoas, Rectus Abdominis.
Alternative Exercises
Get this data via the REST API or MCP Server.