Exercise guide
Climber A Padded Stool Supported
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
This elevated mountain climber variation targets the core and upper body stability while reducing wrist strain and increasing the range of motion for hip flexion. It effectively builds cardiovascular endurance and strengthens the anterior chain through dynamic, alternating movements.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a stable, padded stool or step on a non-slip surface.
- Grip the sides of the stool with hands directly under your shoulders and arms fully extended.
- Step your feet back into a high plank position, creating a straight line from your head to your heels.
- Engage your core and push through the stool to protract your shoulder blades.
How to do it
- Drive one knee toward your chest in a controlled, explosive motion while keeping your hips level.
- Exhale sharply as the knee reaches its peak contraction near the stool.
- Quickly switch legs by returning the first foot to the starting position while simultaneously driving the opposite knee forward.
- Maintain a fast, rhythmic tempo, ensuring your upper body remains stationary and stable throughout.
Form checklist
- Keep your hips low and in line with your shoulders; do not let them pike upward.
- Maintain a neutral spine and avoid rounding your lower back as the knee comes forward.
- Keep your weight centered over your hands to maximize tension in the triceps and deltoids.
- Ensure the stool remains stable and does not slide forward during the leg transitions.
Pro tips
- Focus on 'pulling' the knee up using your lower abdominals rather than just swinging your legs.
- Maintain constant tension in your serratus anterior by actively pushing the stool away from you throughout the set.
- For maximum oblique activation, imagine driving your knee toward the center of the stool.
Make it harder
- Perform 'Cross-Body Climbers' by driving the knee toward the opposite elbow to increase oblique engagement.
- Slow the tempo down significantly to a 3-second hold at the top of each rep to emphasize isometric core strength.
Frequently asked
- What muscles does the climber a padded stool supported work?
- The climber a padded stool supported primarily targets the pectorals, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the climber a padded stool supported?
- The climber a padded stool supported requires no equipment — just your body weight.
- Is the climber a padded stool supported good for beginners?
- The climber a padded stool supported is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.