Fysiqal

Dynamic Core · Beginner

Mountain Climber

Isolation dynamic core exercise using bodyweight.
Movement pattern
Dynamic Core
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Alternating
Main plane
Sagittal

Free account. Log your sets of Mountain Climber and each workout shows your best set by estimated 1RM.

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How to do the Mountain Climber

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip flexionprimary action

    Iliopsoas (prime mover, high emphasis); Rectus femoris (synergist, high emphasis); Tensor fascia lata (synergist, low emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (stabilizer, high emphasis); Transverse abdominis (stabilizer, high emphasis); External oblique (stabilizer, moderate emphasis); Internal oblique (stabilizer, moderate emphasis)

  • Hip extensionsecondary action

    Gluteus maximus (synergist, moderate emphasis)

  • Scapula retractionsecondary action · resisted

    Serratus anterior (stabilizer, moderate emphasis)

Related exercises

All dynamic core exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.