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Quadriceps · Bodyweight

Mountain Climbers

A compound movement that trains your quadriceps, done using just your bodyweight. Your chest, hamstrings and shoulders help out.

Mountain Climbers, starting positionMountain Climbers, end position
EquipmentBodyweight
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

Mountain Climbers muscles worked, front viewMountain Climbers muscles worked, back view
QuadricepsPrimaryChest · Hamstrings · ShouldersSecondary

How to do it

  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.
  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.

More quadriceps exercises

AerobicsAssisted Pistol SquatsBarbell Full SquatBarbell Hack Squat
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Log Mountain Climbers and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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