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Exercises/Cross-Body Mountain Climber
Core / AbsIntermediate

Cross-Body Mountain Climber

A mountain climber where each knee drives diagonally towards the opposite elbow. Adds oblique and rotational core demand.

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Primary muscles

  • Obliques
  • Hip Flexors
  • Abs (Rectus Abdominis)

Secondary muscles

  • Front Delts
  • Transverse Abdominis
  • Quadriceps
  • Cardiovascular System
Sets
3–4
Duration
20–40 sec
Rest
30–60s

How to perform

Cross-Body Mountain Climber movement

Main muscles working (thicker lines)

Starting position

High plank with hands under shoulders and body straight.

  1. 1

    Brace your core and keep your shoulders over your hands.

  2. 2

    Drive your right knee across your body towards your left elbow.

  3. 3

    Return it and drive the left knee towards the right elbow.

  4. 4

    Continue alternating at a controlled but brisk pace.

Breathing: Exhale as each knee drives across; keep breathing rhythmically.

Coaching tips

  • Knee to opposite elbow

  • Keep hips low

  • Rotate from the core

Common mistakes

  • Hips rising high

  • Twisting the shoulders instead of the hips

  • Moving too fast to control the diagonal

Safety notes

  • Place hands on a raised surface if the wrists or shoulders tire quickly.

Details

Body parts
Core · Full Body
Equipment
Bodyweight
Movement
Conditioning · Rotation · Anti-Extension
Exercise type
Conditioning
Training goals
Conditioning · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Mountain ClimberBeginner→

Similar Exercises

  • Plank JackBeginner→
  • Spider CrawlIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.