Mountain climbers will predominantly work your quads. Though with that said, they also require both core and upper body engagement throughout.
As a side note, and added bonus, they are also great for fat burning. Mountain climbers can be included in your workout as part of your warm up or finisher.
How to perform mountain climbers
To begin the exercise, start in plank position (hands on floor). Next, bring one knee into your body and then back out to start position. From there, do the same with the other leg.
Once you’re comfortable with the exercise, try to get some speed going.
As a side note, if you want to make it a little easier use a step to rest your hands on so that your upper body is slightly raised.
And to make this exercise more difficult, perform it in a decline position with your feet raised on a step.
Mountain climbers: Common mistakes to avoid
The most important thing is to keep your core tight throughout and avoid sagging at the hips.
Sloppy form on any exercise is not recommended. As always, if you are performing your mountain climbers with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.
You should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
As with all exercises, your mountain climbers should be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
As a rule of thumb, beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.
And finally, more advanced lifters should consider their current strength and goals.
Beyond mountain climbers...
More leg exercises coming soon...
Just so you know, this list of leg exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.