Mountain Climber with Push-Up
A dynamic bodyweight exercise combining push-ups and alternating knee drives to target chest, core, and legs for building strength, endurance, and conditioning; scaled by speed or elevation.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Quads, Glutes, Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
8/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
7/10Rectus Abdominis
Obliques
6/10External Obliques
Quads
5/10Glutes
5/10Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Begin in a high plank with hands slightly wider than shoulders, body straight from head to heels, core engaged.
- Bend elbows to lower chest toward floor, keeping elbows at 45 degrees to body.
- Push through palms to extend arms and return to high plank.
- Drive one knee toward chest while keeping hips level.
- Quickly switch legs, alternating knee drives.
- Repeat sequence for desired reps or time.
Coaching Tips
Form Cues
- Core tight
- Elbows tucked
- Hips level
- Body straight
- Drive from abs
Breathing
Inhale as you lower in the push-up; exhale as you push up. Breathe steadily during mountain climbers.
Tempo
2-0-1
Range of Motion
Lower until upper arms parallel to floor; drive knees to chest without hip rotation or sagging.
Safety
Safety Notes
- Avoid if acute shoulder or lower back pain present
- Maintain neutral spine to prevent strain
- Use modifications for beginners
Spotting
No spotter needed; focus on self-form checks and use modifications for safety.
Common Mistakes
- Hips sagging or piking
- Elbows flaring out
- Rushing without control
- Arching lower back
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist issues
Flexibility Needed
- Shoulder flexion for plank
- Hip flexion for knee drive
Build Up First
- Master basic plank hold
- Perform standard push-up
- Control mountain climbers
Also known as
Push-Up Mountain Climber, Mountain Climber Push-Up
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