Cross Body Mountain Climber
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeComplex
- Secondary muscles
- Glutes, Quads, Hamstrings, Delts, Triceps
- Body part
- Core
- Position
- Prone
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Driving each knee toward the opposite elbow adds a rotational component the standard mountain climber never asks for, pulling the obliques into every rep. It rewards a slower, deliberate tempo, so treat it as core work with a conditioning flavor rather than a pure sprint in place.
How to do the Cross Body Mountain Climber
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
- Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
- Continue alternating sides, moving at a controlled pace.
- Keep your hips level and avoid lifting your hips too high or sagging them too low.
- Maintain a steady breathing pattern throughout the exercise.
- Repeat for the desired number of repetitions.
Tip: Keep the head neutral and look at the floor a foot in front of your hands.
Muscles worked
Common mistakes
- Hips piking up — the body should stay in a plank as the legs move; if the backside rises the abs have stopped working.
- Shoulders drifting behind the hands — keep the shoulders stacked over the wrists so the core, not the arms, holds the position.
- Knees dragging — hover the knees an inch off the floor and keep them there for the whole distance.
- Sprinting from the start — build speed only once you can hold a flat back for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Climbers and crawls go in the warm-up or as a conditioning finisher. Pair a bear crawl out and back with a set of push-ups for a bodyweight circuit.
Variations and alternatives
Frequently asked questions
What muscles does the Cross Body Mountain Climber work?
The Cross Body Mountain Climber primarily works the abs. It also involves the glutes, quads, hamstrings, delts and triceps, which assist the movement and stabilise the joints.
Is the Cross Body Mountain Climber good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Cross Body Mountain Climber with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Cross Body Mountain Climber, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.