Mountain Climbers (Flat Surface)

Mountain Climbers (Flat Surface) Muscle Image
Performance Description: 
  1. Begin by supporting yourself with your arms extended beneath your body, your hands shoulder width (or wider) apart, and your feet slightly apart (or touching, if you would like). (This is the top aspect of push-up position.)
  2. Holding this position, bring your left knee to your left elbow (your knee will travel linearly forward until it next to your arm on the inside, and then your will extend your leg back).
  3. Repeat the same motion with your right leg to your right elbow. (You have now completed one full repetition.)
  4. Repeat steps 2-3 for as many repetitions as are desired.
Video: 
Primary Muscle(s): 
Obliques (External Oblique)
Obliques (Internal Oblique)
Secondary Muscle(s): 
Thighs (Quadriceps: Rectus Femoris)
Tertiary Muscle(s): 
Abdominals (Rectus Abdominis)
Forearms (Anconeus)
Shoulders (Deltoid: Anterior)
Triceps (Triceps Brachii: Lateral Head)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Further Clarification: 

When moving your knee to your elbow, keep your core muscles contracted and your back in a straight line (do not let your butt drift upward) and keep your head down to reduce neck strain.

By taking the push-up aspect out of this exercise, a great amount of focus is put on the obliques. With one side always being worked, it is highly important to keep a constant rate of breathing while performing this exercise. It is easy to go through the reps very quickly but make sure they are of high quality.

Things To Look Out For: 

Some people may tend to let their head and shoulders drop and / or push their butt to the ceiling. Keep your body in the plank position. Do not let your head and shoulders drop or allow your butt to drift towards the ceiling.

Losing one's breath is very easy to do with this exercise. Do not forget to breathe while doing climbers.

Level: 
Beginner
Exercise Position(s): 
Push-Up
Exercise Variations: 
Considered An Exercise In The Following Categories: