Mountain Climbers – Complete Video Tutorial & Exercise Guide

Mountain Climbers – Complete Video Tutorial & Exercise Guide
by Dr. Anthony Balduzzi, Founder and Men’s Health Coach, The Fit Father Project

Mountain Climbers is an amazing exercise that combines core stability with metabolism boosting cardio movement. It’s perfect to include in an alternative cardio session or an abs routine.

mountain climbersAs you’ll see from the anatomical image on the right, Mountain Climbers work quite a few secondary and tertiary muscles, like shoulders, Quads and Forearms.

Mountain Climbers will predominantly work your obliques, your underlying ab muscles (transverse abdominis) and your cardio-vascular system.

They are such a good overall exercise that they will help you in many sports, especially those that require explosive twisting power, such as Golf, Tennis and Baseball.

In this tutorial and related video, I’ll show you the proper technique of the exercise, so you can complete it with confidence and safety.

Completing the exercise properly will mean the best results for you, whilst avoiding the potential of injury.

We have a full video tutorial below, to show you the fine form points of Mountain Climbers.

Also, if you need something to print off and take to the gym, you can find our step-by-step exercise walkthrough further down this page.

Mountain Climbers – Step-by-step technique

  • Step 1: Set yourself into a press up/plank position, with your hands just outside shoulder width apart and a straight line through your head, shoulders, hips, knees and feet.
  • Step 2: Hold your core tight, take a deep breath in and start driving your knees up towards your chest, alternating legs, as you breathe normally.
  • Step 3: Each time you drive your knee up, maintain the straight line through your body and do not allow your butt to stick up or sag.
  • Step 4: Each time you drive your knee up, your toe should remain around an inch from the floor. This will help avoid a jumping motion.
  • Step 5: Set a stopwatch for 30-45 seconds and complete the exercise until your time is up. You can do these in sets, or include them in a circuit with other cardio exercises.

** Pro Tip #1: Start by completing the exercise for 30-45 seconds, in sets or circuits.

** Pro Tip #2: You can find other alternative cardio exercises in our article ’20 Best Exercises For Men’.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


The Men’s Health Experts @ The Fit Father Project

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine - designed for you as a busy man…

ff30x-3d-600widthThen I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight - without the complication & restriction of normal diets.

Written by Stuart Carter
I'm Stuart, one of the head trainers here at The Fit Father Project. Having been an overweight teenager, I got into regular activity at the age of 18 and after a few years decided to make a living from it.  I've been a trainer since 2001, and my passion lies in helping men get & stay healthy for life. I'm the author of ‘The Easy Fitness Guide’ and I joined the Fit Father Project in 2016 to help more men lose weight and live healthier for their families. My Twitter: @3sdfitness.