- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- Force TypeIsometric
- Experience LevelIntermediate
- Secondary Muscles
Rotating Mountain Climber Overview
The rotating mountain climber is a variation of the mountain climber and an exercise used to target the muscles of the core.
The rotating mountain climber stems from the plank exercise family tree and works the core through stability (maintaining a neutral spine) and flexion (driving the knee towards the elbow).
The rotating mountain climber will incorporate the obliques to a greater extent than the traditional variation of the exercise.
Rotating Mountain Climber Instructions
- Assume a plank pushup position with your hands underneath your shoulders.
- Drive one knee towards the opposing elbow until the hip reaches 90 degrees of flexion.
- Slowly return to the starting position and repeat for the desired number of repetitions.
Rotating Mountain Climber Tips
- Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
- Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
- Exhale as you drive the knee up.
- Ensure that you don’t lift the knee too high. If the pelvis tucks under or you lose control of a neutral spine then you’ve moved too far.