Core · Bodyweight
Double Plank Jack to 4 Mountain Climber
How to do the double plank jack to 4 mountain climber, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start in a high plank with your body in a straight line. Perform two plank jacks by jumping your feet out wide and back together, then drive your knees in one at a time for four quick mountain climbers. Keep your hips level and shoulders stacked over your wrists through both movements. Repeat the two-jacks-to-four-climbers pattern at a steady pace.
- 1Your core bracing hard to keep your hips from bouncing
- 2Your shoulders stabilizing your bodyweight over your wrists
- 3Your hip flexors firing as you drive the climbers in
Common mistakes
- Letting your hips pike up or sag down
- Bouncing your butt with each jack
- Shifting your shoulders behind your wrists
Muscles worked
The double plank jack to 4 mountain climber mainly works the lower abs and hip flexors, with the upper abs, obliques, front delts, triceps, forearms, mid chest, quads, and glutes assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- TricepsSupport
- ForearmsSupport
- Mid ChestSupport
- QuadsSupport
- GlutesSupport
- Lower BackMinor
- Upper TrapsMinor
- CalvesMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the double plank jack to 4 mountain climber for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.