Legs · Bodyweight
Mountain Climber
How to do the mountain climber, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start in a high plank with your hands under your shoulders and body in a straight line. Drive one knee toward your chest, then quickly switch legs in a running motion, keeping your hips level and core braced throughout.
- 1Your abs and hip flexors driving each knee toward your chest
- 2Your shoulders stacked over your wrists and core tight
- 3A steady running rhythm with your hips staying level
Common mistakes
- Do not let your hips sag or pike up; hold a straight plank
- Avoid bouncing your hips or rushing into sloppy form
- Do not hold your breath or round your shoulders
Muscles worked
The mountain climber works the quads, glutes, hamstrings, upper abs, and calves.
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.