Legs · Bodyweight
Mountain Climber Against Wall
How to do the mountain climber against wall, 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
Face a wall and place your hands on it at shoulder height with your body angled forward. Keeping your core tight, drive one knee up toward your chest, then quickly switch legs in a running motion against the wall. Keep a steady rhythm and your hips level.
- 1Abs and hip flexors driving each knee up
- 2Core staying braced as you alternate legs
- 3Quads and calves working to keep the pace
Common mistakes
- Letting your hips sag or pike out of line
- Swinging your legs with momentum instead of control
- Rounding your shoulders or holding your breath
Muscles worked
The mountain climber against wall mainly works the hip flexors, with the lower abs, quads, upper abs, obliques, glutes, hamstrings, and calves assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- ForearmsMinor
- Front DeltsMinor
Kovo programs the mountain climber against wall 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.