Why mountain climbers add 'way more benefits to your core than crunches' and how to do them properly

• Mountain climbers work your deltoids, obliques, quads, hip flexors, hamstrings, and more.
• Doing them regularly can help you build core strength, boost fitness, and elevate your heart rate.

Mountain climbers don't actually involve climbing a mountain — but you still get the benefit of toning your core, arms, and legs while getting a great cardio workout.

You do the movement by getting into a high plank position, or push-up position, and then pumping your knees toward your chest. Since it's a body weight exercise, you won't need any equipment.

"It's very low impact. That's what's really amazing about it — anyone can do it, all ages and fitness backgrounds," says Arline Wagstaff, a functional training coach with her own practice.

But mountain climbers can be challenging, so it's important to keep the right form to prevent injury. Here are some of the benefits of mountain climbers, as well as how to do them correctly.

What muscles mountain climbers work

Keeping a stable plank position while you propel your legs requires you to challenge a lot of different muscles throughout your body.

For example, as you switch legs, the obliques are activated to keep your hips from dipping down to one side, says Lauren Seib, a personal trainer with her own practice.

Here are some of the main muscles mountain climbers work:

Core:

• Transverse abdominis (the deepest ab muscle)
• Rectus abdominis (the six-pack muscle)
• Obliques
• Lower back muscles

Shoulders and arms:

• Deltoids
• Triceps

Lower body:

• Glutes
• Quads
• Hamstrings
• Hip flexors

"Because you're using your core to stabilize yourself, it forces you to completely engage your core. It adds way more benefits to your core than crunches," Wagstaff says.

Mountain climbers also activate smaller muscles to keep your body aligned and stable. "Small muscles that may not be getting activated as much in a plank are going to be recruited to keep that plank position strong," Seib says.

All the different muscles that mountain climbers work makes them a great exercise for improving your balance and coordination, along with other health benefits.

Mountain climber health benefits

Doing mountain climbers regularly also:

• Builds core strength
• Strengthens shoulders, arms, glutes, and legs
• Elevates your heart rate
• Boosts fitness and endurance

Because the movement is intense, it elevates your heart rate and improves overall fitness.

"The mountain climber is a nice full-body move that is going to get your heart rate up, so it's a wonderful addition if you're doing a cardio day, or you are doing circuit training and strength moves and want to keep the heart rate up between sets," Seib says.

How to do mountain climbers

Seib recommends warming up to get your heart rate up a little before you do mountain climbers.

If it's the first thing you do, you might sacrifice your form. "You want to make sure your core is ready for it, because it is an intense move, and it is cardiovascularly challenging," she says.

Here's how to do mountain climbers:

1. Start in a plank position on the floor, with your shoulders over your wrists. Seib recommends keeping a soft bend in the elbows, so they're not fully locked out, which "turns on the tricep a little bit more," she says.

2. Make sure your body is aligned in one straight line from the crown of your head, to your hips, to your heels, with your feet hip-width apart. Your gaze should be down in front of your fingertips, and your neck should not be craning up.

3. Make sure your shoulders are not rounded forward, and brace your abs. "Think left ribs to right, right ribs to left, so there's a nice hug of the core," Seib says.

4. Start to pull one knee in toward your chest.

5. Tap your toes on the ground, with your knee at roughly a 90-degree angle.

6. Step that leg back to the starting position.

7. Do the same with the other leg.

8. Start picking up the speed when alternating legs, so you begin to alternate them simultaneously, as if you were running in place.

You can work mountain climbers into a cardio workout or a strength workout.

• For a cardio workout: If you want to do a high-intensity workout, you could try doing mountain climbers, along with a few other exercises, for 40 seconds followed by a 20 second rest. Seib recommends doing three or four rounds of this.
• For strength training: If you're doing strength training, you can add 30 seconds of mountain climbers in between lifting circuits to keep the heart rate up, Seib says.

Other tips

It's important to maintain good form, with your back straight and aligned with the rest of your body. "I always say: Try to keep a hot cup of coffee stable on your low back," Seib says.

Seib says some common mistakes to avoid are:

• Hunching your shoulders too much
• Dipping your chin toward your chest
• Allowing your hands to move too far forward in front of your shoulders
• Sticking your rear up in the air

Form is more important than speed. If you're doing high-intensity training, a quick pace will boost your heart rate.

"However, your form — keeping your back flat and your core engaged — shouldn't be compromised over the speed," Wagstaff says. Seib recommends not going beyond 30 or 45 seconds at a time, so that your form doesn't fall apart.

Modifications

Mountain climbers can be modified to make them easier or more difficult.

Here are some easier options:

• Elevate your hands on a bench or a chair and do the exercise in that position.
• Instead of bending your leg and driving your knee toward your chest, keep the leg straight and step it out to the side about two inches, Seib says. Then step it back to the middle and repeat on the other side.

To make mountain climbers more challenging:

• Use a total resistance exercise (TRX) trainer to put your feet in the straps and create more resistance.
• Use a resistance band around your feet to create more tension.

Best resistance bands

Resistance bands are great for modifying a number of exercises and can even be substitutes for dumbbells in your home gym. Here are the best resistance bands we've tested:

• Best resistance bands overall: TheraBand, $17.39 available on Amazon
• Best resistance loop bands: Fluidity, $12 available on Fluidity
• Best fabric resistance band: Sweat The Technique, $35 available on Sweat the Technique
• Best resistance bands with handles: SPRI Total Body Resistance Kit, $29.98 available on SPRI

Important: Mountain climbers might be inappropriate for people with back or wrist problems, Wagstaff says. Also, postpartum women with diastasis recti need to be careful, Seib says. But typically, the exercise can be modified for people with different needs.

Insider's takeaway

Mountain climbers are an accessible and versatile body weight exercise good for improving both cardiovascular health and muscle strength.

But don't overdo it. "Be patient with it. Do not automatically progress into something like a TRX, because it takes a lot more to stabilize your core," Wagstaff says.

To get the most benefits, be sure to keep good form.