Plyometrics · Recomp guide

Mountain Climbers

The mountain climbers is a beginner plyometrics exercise for your quads, using just your body weight.

Main muscles
Quads
Also works
Chest, Hamstrings, Shoulders
Equipment
Body weight
Level
Beginner
Mountain Climbers, starting position
Start
Mountain Climbers, end position
Finish

Setup

Start in a push-up position with your hands under your shoulders and your body in a straight line.

How to do it

  1. Drive one knee towards your chest.
  2. Switch legs quickly, like running in place.
  3. Keep your hips level throughout.

Coaching cues

  • Shoulders over your hands.
  • Hips down, core tight.

Common mistakes

  • Hips bouncing up high.
  • Feet barely moving.

Alternatives to the mountain climbers

Bodyweight squat Body weight Reverse lunge Body weight Wall sit Body weight Dumbbell step-up Dumbbells, Flat bench Dumbbell walking lunge Dumbbells Goblet box squat Dumbbells, Flat bench