Jumping Mountain Climber
A plyometric full-body exercise from a high plank, explosively driving alternating knees to chest with jumps to enhance cardiovascular endurance, core stability, and lower body power; commonly used in HIIT for conditioning.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Hamstrings, Shoulders, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Obliques
8/10External Obliques
Hip Flexors
8/10Iliopsoas
Quads
7/10Rectus Femoris
Glutes
6/10Glute Max
Hamstrings
5/10Biceps Femoris
Shoulders
4/10Anterior Delts
Calves
4/10Gastrocnemius
Programming
Typical Rep Range
20-40 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders, body straight from head to heels, core engaged.
- Explosively jump one foot forward, driving knee toward chest.
- Simultaneously jump the other foot back to plank.
- Quickly alternate legs in a running motion.
- Keep hips level and core tight throughout.
- Land softly on balls of feet.
- Maintain stable shoulders and neutral spine.
Coaching Tips
Form Cues
- Drive knees explosively
- Keep hips low
- Core tight always
- Land softly
- Shoulders stable
- Alternate quickly
Breathing
Exhale as you drive knee forward; inhale during leg switch.
Tempo
1-0-1
Range of Motion
From full plank extension to knee reaching chest height, hips staying low and aligned.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Stop if lower back discomfort
- Use modifications for beginners
- Ensure stable surface
- Control landings to protect knees
- Consult doctor for chronic issues
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging or piking
- Rounding lower back
- Bouncing excessively
- Wrist collapse
- Uneven leg drive
- Head looking up
When to Avoid
- Acute lower back pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Adequate hip flexion
- Shoulder stability in plank
- Ankle dorsiflexion
Build Up First
- Master basic plank hold
- Familiarity with standard mountain climbers
Also known as
Plyometric Mountain Climber, Mountain Climber Jump
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