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Rotating Mountain Climber
Bodyweight rotational core exercise from plank that targets obliques, abs, and hip flexors to build stability, strength, and conditioning; alternates knees toward opposite elbows for full-body engagement.
About Exercise
Equipment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Quads, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Glutes
6/10Glute Max
Quads
5/10Rectus Femoris
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in high plank position with hands under shoulders, body straight from head to heels, core and glutes engaged.
- Engage core and drive right knee across body toward left elbow with torso twist.
- Return right leg to plank position slowly.
- Alternate by driving left knee toward right elbow with twist.
- Continue alternating legs in controlled rhythm.
- Maintain straight body line throughout.
- Keep hips level and avoid rotation at hips.
Coaching Tips
Form Cues
- Twist from core
- Keep plank rigid
- Knee to opposite elbow
- Hips square
- Breathe steadily
Breathing
Exhale as you drive knee forward; inhale on return to plank.
Tempo
2-0-2
Range of Motion
Drive knee to elbow height without sagging hips; full extension in plank from head to heels.
Safety
Safety Notes
- Stop if back pain occurs
- Maintain wrist alignment
- Avoid if acute shoulder issues
- Use elevation for wrist relief if needed
- Control speed to protect form
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging low
- Rounding back
- Rushing without control
- Twisting from hips
- Letting shoulders shrug
When to Avoid
- Acute lower back pain
- Wrist or shoulder injury
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for knee drive
Build Up First
- Basic plank hold competency
Also known as
Cross-Body Mountain Climber, Rotational Mountain Climber
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