Elevated Mountain Climber With Hands On A Bench

Muscles worked

Setup

1. Place your hands shoulder-width apart on the long edge of a stable flat bench.
2. Step your feet back until your body forms a straight line from your head to your heels.
3. Position your shoulders directly over your wrists and engage your core to prevent your hips from sagging.

How to do it

1. Drive one knee toward your chest in a controlled motion while keeping your back flat.
2. Exhale as you bring the knee forward, focusing on a brief contraction of the abs.
3. Return the foot to the starting position and immediately repeat with the opposite leg.
4. Maintain a steady, rhythmic pace, ensuring your hips stay level and do not bounce up and down.

Form checklist

• Keep your gaze slightly ahead of the bench to maintain a neutral neck.
• Ensure your hips do not pike toward the ceiling or sag toward the floor.
• Maintain constant tension in your glutes and core throughout the set.
• Keep your arms straight but avoid locking out your elbows completely.

Pro tips

• Focus on 'pulling' the knee forward using your lower abs rather than just moving your legs.
• Actively push away from the bench to keep your shoulder blades spread and your upper back stable.
• Slow down the tempo to increase 'time under tension' for better core muscle recruitment.

Make it harder

• Perform the movement with a 'cross-body' pattern, driving the knee toward the opposite elbow to increase oblique engagement.
• Increase the speed to a running pace to transform the exercise into a high-intensity cardio move.

Frequently asked

What muscles does the elevated mountain climber with hands on a bench work?

The elevated mountain climber with hands on a bench primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the elevated mountain climber with hands on a bench?

The elevated mountain climber with hands on a bench requires no equipment — just your body weight.

Is the elevated mountain climber with hands on a bench good for beginners?

Yes. The elevated mountain climber with hands on a bench is a beginner-friendly movement and a strong foundation to build on.

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