Legs · Bodyweight
Mountain Climber Burpee
How to do the mountain climber burpee, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Drop into a plank and perform several mountain climbers, driving your knees toward your chest in a running motion. Then jump both feet toward your hands, stand and jump explosively, and return to plank to repeat the sequence.
- 1Abs and hip flexors driving the climber knees
- 2Legs and glutes exploding through the jump
- 3Core holding a tight plank between transitions
Common mistakes
- Letting your hips sag during the climbers or plank
- Landing stiff-legged out of the jump
- Rushing so sloppily that your form falls apart
Muscles worked
The mountain climber burpee mainly works the quads and glutes, with the lower abs, hamstrings, calves, hip flexors, triceps, mid chest, upper abs, obliques, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Hip FlexorsSupport
- TricepsSupport
- Mid ChestSupport
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower ChestMinor
- Lower BackMinor
Kovo programs the mountain climber burpee 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.