Mountain Climbers

The Mountain Climbers primarily targets your Quadriceps, with support from Chest, Hamstrings, Shoulders. It is best suited to beginner lifters.

Beginner level · Equipment: Other · Compound · Pull

Primary muscles: Quadriceps Secondary muscles: Chest, Hamstrings, Shoulders

How to perform Mountain Climbers

Step 1. Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
Step 2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Sample sets & reps for Mountain Climbers

Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

All Fours Quad Stretch — stretch
Backward Drag — other
Barbell Full Squat — barbell
Barbell Hack Squat — barbell
Barbell Lunge — barbell

See all Quadriceps exercises →

Want a workout that includes Mountain Climbers and 870+ other exercises? Try the AI Planner — 2 weeks free