Mountain Climbers
Mountain climbers are a dynamic bodyweight exercise that combines a high plank hold with alternating knee drives. This movement targets the entire core and shoulders while simultaneously elevating your heart rate for cardiovascular conditioning.
Iridium evaluates recovery scores for the Anterior Deltoids and Hip Flexors before assigning this movement to ensure you have the static stability required to train the core effectively. The AI tracks performance relative to your current body weight, using previous RPE data to drive progressive overload through increased rep volume or density.
Form Cues
- Start in a rigid high plank position
- Stack your hands directly under your shoulders
- Drive your knees strictly toward your chest
- Keep your hips level with your shoulders
- Brace your core continuously
- Don't let your hips sag toward the floor
- Don't pike your hips up into the air
- Don't bounce excessively on your toes
- Don't look back at your feet
- Don't let your shoulders drift behind your hands
Common Mistakes
- Hips piking too high
- Sagging lower back
- Shifting weight backward
- Bouncing instead of driving knees
- Looking down at feet
Muscles Worked
The primary focus is the core, specifically the rectus abdominis and obliques, which work isometrically to stabilize the spine against the movement of the legs. The anterior deltoids and triceps support your body weight, while the hip flexors and quads drive the dynamic knee tuck motion.
Primary
Secondary
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