Mountain Climbers
The Mountain Climbers is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The chest and hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to Mountain Climbers
- 1
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- 2
Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Mountain Climbers work?
The Mountain Climbers primarily works the Quadriceps. Secondary muscles include the Chest, Hamstrings, Shoulders, which assist during the movement.
Is the Mountain Climbers good for beginners?
Yes, the Mountain Climbers is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Mountain Climbers?
The Mountain Climbers requires minimal equipment and can be performed in most gym settings.
Track Your Progress
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