Core · Bodyweight
Mountain Climber Plank
How to do the mountain climber plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start in a high plank with your hands under your shoulders and your body in a straight line. Drive one knee toward your chest, then quickly switch legs in a running motion while holding the plank position. Keep your hips level and your core braced as you alternate knees at a steady pace.
- 1Drive one knee toward your chest and feel your abs and hip flexors engage
- 2Keep your shoulders stacked over your wrists and your hips level
- 3Feel your core working hard to stabilize your spine as you switch legs
Common mistakes
- Don't let your hips sag or pike up; hold a straight line
- Avoid swinging your legs with momentum or bouncing
- Don't hold your breath or round your shoulders
Muscles worked
The mountain climber plank mainly works the lower abs and hip flexors, with the upper abs, obliques, quads, and glutes assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
Kovo programs the mountain climber plank 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.