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  • Writer's picturedragoman7002

12/24/2022 - Move of The Day: Mountain Climber



The mountain climber is a full-body exercise that targets the muscles of the core, shoulders, arms, and legs. It is a high-intensity, cardio-based exercise that can help improve strength, endurance, and overall fitness. In this article, we will explore the benefits of the mountain climber exercise, how to perform it correctly, and some variations to try.


First, let's consider the benefits of the mountain climber exercise. The mountain climber is a compound exercise, which means it involves multiple joints and muscle groups. This makes it a highly efficient exercise that can help improve overall strength and fitness.


In particular, the mountain climber targets the muscles of the core, including the abs, obliques, and lower back. Strong core muscles are important for maintaining good posture, supporting the spine, and preventing injuries. The mountain climber can also help strengthen the muscles of the shoulders, arms, and legs, improving overall upper and lower body strength.


In addition to improving strength, the mountain climber is also a cardio-based exercise that can help improve cardiovascular fitness and endurance. The mountain climber involves constant movement, which can increase the heart rate and help improve cardiovascular endurance.


Now, let's discuss how to perform the mountain climber exercise correctly. To begin, start in a plank position with your hands on the ground, shoulder-width apart, and your feet together.


Next, bring one knee up towards your chest, keeping your other leg straight. Quickly switch legs, bringing the other knee up towards your chest. Continue alternating legs as quickly as you can, while keeping your core tight and your upper body stable.


It's important to keep your hips and shoulders level as you perform the mountain climber. Don't allow your hips to sink or lift too high, as this can strain your lower back and cause injuries.


As you perform the mountain climber, focus on maintaining good form and engaging your core muscles. To make the exercise more challenging, you can try increasing the speed of your repetitions, or placing your hands on a raised surface, such as a bench or step.


Here are a few variations of the mountain climber exercise to try:

  1. Reverse mountain climber: Instead of bringing your knees up towards your chest, bring your feet up towards your hands. This variation targets the muscles of the lower back and glutes more intensely.

  2. Side mountain climber: Instead of bringing your knees up towards your chest, bring your knees out to the side, towards your elbow. This variation targets the oblique muscles of the core more intensely.

  3. Single-leg mountain climber: Instead of bringing both knees up towards your chest, bring one knee up at a time. This variation increases the balance and stability challenge and targets the muscles of the legs more intensely.

As with any exercise, it's important to start slowly and gradually increase the intensity and duration of your mountain climber workouts as you become more comfortable and confident with the exercise. It's also a good idea to consult with a healthcare provider or fitness professional before starting any new exercise program.


In conclusion, the mountain climber is a full-body exercise that can help improve strength, endurance, and overall fitness. It is a high-intensity, cardio-based exercise that targets the muscles of the core, shoulders, arms, and legs. By following proper form and gradually increasing the intensity of your workouts, you can effectively incorporate the mountain climber into your fitness routine and enjoy the many benefits it has to offer

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