Elevated Plank With Slow Mountain Climber
The Elevated Plank With Slow Mountain Climber is a beginner-friendly core exercise that combines a static plank variation with dynamic knee drives. This movement targets the entire abdominal wall while reducing stress on the shoulders and wrists compared to floor-based variations.
Since the core is involved in almost every compound movement, your AI coach analyzes your recent training load and recovery data to determine the optimal duration and volume for this exercise without overtraining. If you report wrist or shoulder discomfort from previous sessions, the AI can suggest this elevated variation to reduce joint loading while still effectively targeting your abdominals. Additionally, by tracking your RPE and stability feedback, the system will progressively lower the elevation over time to safely increase intensity as your strength improves.
Form Cues
- Place hands securely on a stable elevated surface directly under your shoulders
- Maintain a rigid straight line from your head to your heels
- Brace your core tight before moving your legs
- Drive one knee slowly toward your chest while exhaling
- Keep your hips level and square to the ground throughout
- Don't allow your hips to sag toward the floor
- Don't pike your hips up high in the air
- Don't rush the knee drive; keep the tempo slow and controlled
- Don't rock your hips side-to-side as you switch legs
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Rushing the movement speed
- Sagging the lower back
- Piking the hips too high
- Rocking hips side-to-side
- Placing hands too far forward
Muscles Worked
This exercise primarily targets the deep core stabilizers and rectus abdominis, forcing them to maintain spinal rigidity while the limbs move. Secondary engagement comes from the hip flexors during the knee drive and the anterior deltoids and serratus anterior to stabilize the upper body against the elevated surface.
Primary
Secondary
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