Exercise guide
Inchworm And Mountain Climbers
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This compound movement combines dynamic hamstring stretching and core stability with high-intensity cardiovascular work, targeting the entire anterior chain and shoulders. It is highly effective for building functional strength, improving flexibility, and elevating the heart rate simultaneously.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Hinge at the hips and reach down to place your hands on the floor in front of your feet, bending your knees slightly if your hamstrings are tight.
- Ensure your weight is distributed evenly between your heels and the balls of your feet.
How to do it
- Walk your hands forward one at a time until you reach a high plank position with your shoulders stacked directly over your wrists.
- Perform four rapid mountain climbers by driving your knees toward your chest in an alternating fashion, exhaling with each knee drive.
- Keep your hips level and core braced as you walk your hands back toward your feet, keeping your legs as straight as possible.
- Inhale as you return to a full standing position to complete one repetition.
Form checklist
- Maintain a flat back and neutral spine during the plank and mountain climber phases.
- Avoid letting your hips sag or piking them too high while walking your hands.
- Keep your core tightly braced to prevent the torso from rocking during the mountain climbers.
- Ensure your hands are planted firmly with fingers spread to protect the wrists.
Pro tips
- Focus on a 'hollow body' position in the plank to maximize serratus and abdominal engagement.
- To increase the hamstring stretch, keep your heels on the ground as long as possible while walking your hands out and back.
Make it harder
- Add a push-up at the bottom of the inchworm before starting the mountain climbers.
- Increase the speed and number of mountain climbers performed in each rep.
Frequently asked
- What muscles does the inchworm and mountain climbers work?
- The inchworm and mountain climbers primarily targets the abs, deltoids, hamstrings, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the inchworm and mountain climbers?
- The inchworm and mountain climbers requires no equipment — just your body weight.
- Is the inchworm and mountain climbers good for beginners?
- The inchworm and mountain climbers is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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