Mountain Climber

beginner · anti_extension

Setup

Get into the top of a push-up: hands under the shoulders, legs straight back, body in one line from head to heels. Use a non-slip surface so your hands cannot skid.

Execution

Brace the belly and glutes and push the floor away so the upper back does not sink.
Draw one knee toward your chest while the hips stay at the same height.
Return that foot to the start and switch legs, keeping an even rhythm.
Start slowly enough to keep the hips still, and only speed up when the shape holds.
Work 20-30 seconds a set and stop as soon as the hips start bouncing up and down.
If the wrists hurt, come up on your fists or put your hands on a bench to reduce the wrist angle.

Breathing

Breathe in rhythm with your legs and never hold it. The breath is what stops you speeding up until the shape falls apart.

Quick cues

Hips stay at the same height.
Push the floor away.
Slow and still beats fast and wobbly.
Knee toward your chest.
Bouncing hips end the set.

Common faults

Fault: The hips riding up into a V shape
Fix: Bring the hips down level with shoulders and heels, and halve the speed until it holds.
Fault: The feet slamming down audibly on every rep
Fix: Set the ball of the foot down softly, as if creeping across someone's floor at midnight.
Fault: The shoulders drifting back behind the hands
Fix: Plant your hands half a hand-span further forward and check it again on a side-view video.
Fault: Only bringing the knee halfway before switching
Fix: Slow down and bring the knee level with your navel every time, taking fewer but fuller reps.

Equipment

bodyweight

Muscle groups

core, shoulders, legs, cardio