Legs · Bodyweight
Mountain Climber Lunge
How to do the mountain climber lunge, 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
- Lunge
- 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 foot forward to plant beside your hand in a deep lunge, then push it back to the plank and quickly switch legs. Keep alternating at a steady pace, holding a strong plank and level hips throughout.
- 1Your quads and hip flexors driving the front foot up beside your hand
- 2Your core staying braced to keep your hips level
- 3Your shoulders stacked over your wrists holding the plank
Common mistakes
- Don't let your hips sag or pike up
- Avoid rushing so much you lose the plank position
- Don't round your shoulders or hold your breath
Muscles worked
The mountain climber lunge mainly works the quads, with the lower abs, glutes, hip flexors, upper abs, obliques, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- Lower AbsSupport
- GlutesSupport
- Hip FlexorsSupport
- Upper AbsSupport
- ObliquesSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the mountain climber 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 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.