The Mountain Climber Lunge is a compound exercise that targets multiple muscle groups including the legs, glutes, core, and shoulders. It involves performing a lunge while simultaneously bringing the opposite knee towards the chest in a mountain climber motion. This exercise can be done with bodyweight or with added resistance for a more challenging workout.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Improves cardiovascular endurance
- Strengthens lower body muscles including quads, hamstrings, and glutes
- Engages core muscles for stability and balance
- Increases flexibility in hip flexors and ankles
- Can be modified for different fitness levels and goals
How to perform
- Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart.
- Bring your right foot forward and place it next to your right hand.
- Lower your left knee to the ground and keep your right knee bent at a 90-degree angle.
- Push off your right foot and return to the high plank position.
- Repeat on the other side, bringing your left foot forward and lowering your right knee to the ground.
- Continue alternating sides for the desired number of repetitions or time.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Calves
Secondary
Obliques
Primary
Chest
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary