Push Up Mountain Climber

Muscles worked

Setup

1. Begin in a high plank position with your hands slightly wider than shoulder-width apart.
2. Position your feet hip-width apart and engage your glutes to create a straight line from head to heels.
3. Stack your shoulders directly over your wrists and tuck your chin slightly to maintain a neutral spine.

How to do it

1. Lower your chest toward the floor by bending your elbows to a 45-degree angle, inhaling as you descend.
2. Exhale and push back up to the starting plank position with control.
3. Immediately drive your right knee toward your chest, then quickly switch to drive your left knee toward your chest in a running motion.
4. Return to the stable plank position to complete one full repetition before starting the next push-up.

Form checklist

• Keep your hips level and avoid bouncing them up and down during the mountain climber phase.
• Maintain a braced core throughout the entire movement to prevent the lower back from sagging.
• Ensure your elbows don't flare out too wide; keep them tucked at a 45-degree angle from your torso.
• Keep your gaze about 6 inches in front of your hands to maintain a neutral neck.

Pro tips

• Focus on 'pushing the floor away' during the push-up to maximize serratus anterior and pectoral engagement.
• Minimize hip rotation during the mountain climber phase by squeezing your obliques as each knee drives forward.

Make it harder

• Increase the intensity by performing four mountain climber reps (two per leg) for every one push-up.
• Perform the push-up with one leg hovering off the ground to significantly increase the stability demand on the core.

Frequently asked

What muscles does the push up mountain climber work?

The push up mountain climber primarily targets the glutes, hamstrings, pectorals, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the push up mountain climber?

The push up mountain climber requires no equipment — just your body weight.

Is the push up mountain climber good for beginners?

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

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