Legs · Bodyweight
Mountain Climber Low Lunge
How to do the mountain climber low lunge, 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
- Lunge
- Mechanic
- Compound
How to do it
Start in a plank and drive one knee all the way up to plant your foot outside your hand in a deep low lunge. Hold the stretch briefly, return to plank, and repeat on the other side, keeping your core tight throughout.
- 1Hip flexors and glutes opening in the deep lunge
- 2Abs bracing to control each leg drive
- 3Quads loading as you sink into the low position
Common mistakes
- Letting your hips sag or pike in the plank
- Crashing your foot down instead of placing it
- Rounding your back or holding your breath
Muscles worked
The mountain climber low lunge mainly works the hip flexors, quads, and glutes, with the lower abs, hamstrings, upper abs, obliques, calves, and adductors assisting.
- Hip FlexorsPrimary
- QuadsPrimary
- GlutesPrimary
- Lower AbsSupport
- HamstringsSupport
- Upper AbsSupport
- ObliquesSupport
- CalvesSupport
- AdductorsSupport
- ForearmsMinor
- Lower BackMinor
- Front DeltsMinor
Kovo programs the mountain climber low lunge 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.