Controlled Mountain Climber

Explore controlled mountain climber in 3D. Focus: Rectus abdominis, Obliques, Gluteus maximus.

Bodyweight · Mat

Setup

Place hands slightly wider than shoulders and extend the legs. Keep shoulders, hips and ankles aligned.

Exercise guide

1. Controlled return

   Alternate one knee toward the chest as the other leg extends back; keep shoulders above hands.

2. Settle and stabilize

   Pause briefly and keep the body stable.

3. Working phase

   Switch legs smoothly with a stable pelvis and natural breathing, without bouncing.

4. Controlled hold

   Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.