Mountain Climber And Dynamic Plank

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core and glutes to create a straight line from your head to your heels.
3. Maintain a neutral neck by looking at the floor slightly ahead of your hands.

How to do it

1. Perform four mountain climbers by driving alternating knees toward your chest in a controlled, rhythmic motion.
2. Transition into a dynamic plank by lowering your right forearm to the floor, followed by the left, into a low plank position.
3. Push back up to a high plank by placing your right hand where your elbow was, followed by the left hand.
4. Exhale during the knee drives and the push-up phase of the plank transition; inhale as you lower to the forearms.

Form checklist

• Keep hips level and avoid 'piking' or sagging during the mountain climber phase.
• Minimize hip sway and rotation when transitioning between high and low plank.
• Ensure hands and elbows land directly under the shoulders to protect the joints.
• Maintain a tight core and active glutes throughout the entire sequence.

Pro tips

• Focus on 'pushing the floor away' during the high plank to maximize serratus anterior and deltoid engagement.
• Alternate which arm leads the dynamic plank transition each rep to ensure balanced shoulder development.

Make it harder

• Increase the speed of the mountain climbers while maintaining a slow, 3-second tempo for the dynamic plank transition.
• Add a push-up at the top of the high plank before starting the next set of mountain climbers.

Frequently asked

What muscles does the mountain climber and dynamic plank work?

The mountain climber and dynamic plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the mountain climber and dynamic plank?

The mountain climber and dynamic plank requires no equipment — just your body weight.

Is the mountain climber and dynamic plank good for beginners?

The mountain climber and dynamic plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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