Legs
The main area this variation is designed to train.
Exercise guide
Mountain Climbers
Learn how to do the Mountain Climbers exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Minimal
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Legs
Secondary support can come from Chest, Shoulders.
Plyometrics
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Mountain Climbers
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Benefits
- Builds strength and control through the legs region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Variations
More variations will appear here as the public library expands.
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Goblet Squat
Goblet Squat is a beginner strength that mainly trains your legs using kettlebell.
View exerciseBarbell Seated Calf Raise
Barbell Seated Calf Raise is a beginner strength that mainly trains your legs using barbell.
View exerciseBarbell Side Split Squat
Barbell Side Split Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseBarbell Squat
Barbell Squat is a beginner strength that mainly trains your legs using barbell.
View exerciseFAQ
Common questions about Mountain Climbers.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Mountain Climbers work?
Mountain Climbers mainly works the legs. It can also involve chest, shoulders depending on your setup and range of motion.
Is Mountain Climbers beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Mountain Climbers?
This variation does not require much dedicated equipment beyond a safe setup.
How should I progress Mountain Climbers?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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