Master the Mountain Climber Exercise: Benefits, Techniques & More

How to Mountain Climber Properly: Correct Form, Mistakes, and Variations - A Step-By-Step Guide - Boardgains

Mountain Climbers are a popular full-body workout that target several muscle groups, including abs, shoulders, arms, glutes, and legs. This high-intensity exercise is not only effective for building strength but also for improving cardiovascular health. At Boardgains, we love incorporating this fun and challenging exercise into our fitness board game. In this article, we will discuss the benefits of mountain climbers, the correct form for doing this exercise, common mistakes to avoid, and the best tips for maximizing results.

What is the correct way to do Mountain Climber and what are some modifications?

How To Mountain Climber: 

  1. Start in a straight arm position with your hands under your shoulders and feet hip-width apart.
  1. Drive your right knee towards your chest while keeping your left leg extended.
  1. Quickly switch legs, driving your left knee towards your chest while keeping your right leg extended.
  1. Continue alternating legs, keeping your hips low and abs engaged.
  2. Complete for desired repetitions with a nice pace.

Rep Count: Each mountain climber left & right counts as 2 reps.


Proper Form for Mountain Climbers

To perform mountain climbers, start in a plank position, with your hands shoulder-width apart and your feet hip-width apart. Keep your shoulders above your wrists and your body in a straight line. Then, bring your right knee towards your chest, keeping your foot off the ground, and return to the starting position. Repeat with your left knee. This is one rep.

It is essential to maintain proper form while performing mountain climbers to avoid injury and maximize the benefits. Engage your core and upper body throughout the exercise, and avoid sagging your hips or rounding your back. Also, avoid rushing the exercise and focus on a slow and controlled movement.

Variations of Mountain Climbers

Several variations of mountain climbers can be incorporated into a workout routine, targeting different muscle groups and adding variety to the exercise. Some popular variations include the cross-body mountain climber, side-to-side mountain climber, and one-legged mountain climber.

The cross-body mountain climber involves bringing your right knee towards your left elbow and your left knee towards your right elbow, crossing your body. The side-to-side mountain climber involves bringing your knees towards your right elbow and then your left elbow, targeting your oblique muscles. The one-legged mountain climber involves keeping one foot off the ground throughout the exercise, engaging the core and glutes.

Benefits of Mountain Climbers

Mountain climbers offer numerous benefits, including a full-body workout, increased cardiovascular endurance, improved core strength and stability, enhanced coordination and balance, and burning calories and weight loss.

Additionally, mountain climbers can be done anywhere, with or without equipment, making them a convenient and accessible exercise for everyone.

Incorporating Mountain Climbers into a Workout Routine

Mountain climbers can be incorporated into a full-body workout, HIIT and circuit training, or combined with other exercises, such as burpees or push-ups. Beginners should start with three sets of 10 reps and gradually increase the intensity and volume over time.


It is important to warm up before performing mountain climbers and to cool down afterward to prevent injury. It is also important to listen to your body and modify the exercise if needed, especially if you have any pre-existing injuries or medical conditions.

Incorporating mountain climbers into your workout routine can offer a challenging and effective full-body workout, helping you achieve your fitness goals and improve your overall health and wellness.


Mountain climbers are a versatile and effective exercise that targets multiple muscle groups and offers a range of benefits. By mastering proper form and incorporating variations into your workout routine, you can maximize the benefits of this exercise and achieve your fitness goals.

Whether you are a beginner or an experienced athlete, mountain climbers can be customized to your fitness level and provide an excellent addition to your workout routine.

So, don't hesitate to try this exercise and see the results for yourself!



Are mountain climbers suitable for all fitness levels?

Yes, mountain climbers can be modified to suit different fitness levels.

How many mountain climbers should I do in a workout?

It depends on your fitness level and goals. Beginners should start with three sets of 10 reps and gradually increase the intensity and volume over time.

Can mountain climbers be done without equipment?

Yes, mountain climbers can be done anywhere, with or without equipment.

What muscles are targeted during mountain climbers?

Mountain climbers target multiple muscle groups, including the core, arms, shoulders, back, glutes, and legs.

How often should I do mountain climbers in my workout routine?

It depends on your fitness goals and workout routine. You can incorporate mountain climbers into your routine 2-3 times per week for optimal results.

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