Mountain climber: how to do it
A high plank where you step one knee toward your chest, then the other, like a slow march on your hands. Works: core, whole body and shoulders.
How to do it
- Come onto a mat or folded towel on a non-slip floor, on your hands and toes, hands under your shoulders.
- Make one straight line from head to heels and draw your lower belly in a little.
- Step one foot forward and bring that knee toward your chest.
- Step it back and bring the other knee in.
- Keep going slowly for about 20 seconds, then lower your knees and rest.
As you go
- Keep your hips low and level, no bouncing up.
- Breathe steadily. Never hold your breath.
- Press the floor away so your shoulders stay over your hands.
What it works
- Works
- core, whole body and shoulders
- Position
- On the floor
- Have nearby
- a mat
- Effort
- Moderate
An easier and a harder version
Put your hands on a sturdy counter and march your knees in from there, or lower your knees for a knee plank.
Move a little faster while your hips stay level, or go for 30 seconds.
Take care
- Wrists: if your wrists complain, make soft fists, use your forearms, or put your hands on a counter.
- Shoulders: stop short of any pinch.
- Back: if your lower back sags or aches, slow down or use a counter.
Where it is in the plans
In our calisthenics plan: 2 of 28 days, first on day 3, First circuit.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 2 of 28 days: 3 and 17 | Day 3, week 1: First circuit | 2 rounds: about 20 s in a 50 s slot, 30 s rest |
| Calisthenics plan, round 2 | 3 of 28 days: 3, 10 and 17 | Day 3, week 1: Walkout circuit | 2 rounds: about 20 s in a 55 s slot, 15 s rest |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 3 | 2 rounds: about 20 s in a 50 s slot, 30 s rest | High plank. Step knees in slowly, hips level. |
| 3 | 17 | 2 rounds: about 20 s in a 60 s slot, 20 s rest | High plank. Step knees in slowly, hips level. |
In the plan, this move plays as a looping video with a spoken cue.
Mountain climber: day 3 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.