Mountain Climbers

01 Steps

1. 1 Get into a high plank position with hands under your shoulders, body aligned.
2. 2 Drive one knee toward your chest by flexing the hip, foot off the floor.
3. 3 Return that foot to the starting position.
4. 4 Immediately drive the other knee toward your chest.
5. 5 Alternate rapidly between both legs as if running in place in a plank position.

02 Tips

• ✓ Start slowly to master the form, then gradually speed up.
• ✓ Keep your hips low and stable — they should not bounce up and down.
• ✓ Breathe steadily despite the effort: do not hold your breath.

03 Common mistakes

• ✗ Butt rising in the air: maintain the plank position throughout.
• ✗ Looking up: keep your gaze toward the floor to align your spine.
• ✗ Driving knees too far or not far enough: aim for the middle of your chest.

04 If you struggle

• → Slow down the pace: do each rep slowly and with control.
• → Do mountain climbers on an incline (hands on a bench).
• → Strengthen your plank hold first — you need to hold 30 seconds minimum.