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Suspension Trainer Mountain Climber
A dynamic core exercise using a suspension trainer that targets the abs and hip flexors to build endurance and shoulder stability.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors, Quads, Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Hip Flexors
5/10Iliopsoas
Quads
4/10Rectus Femoris
Chest
4/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on intensity
How to Perform
Adjust the straps to mid-calf length. Place your feet in the cradles and assume a high plank position with hands directly under your shoulders.
- Brace your core to maintain a rigid plank.
- Drive one knee toward your chest using your abs.
- Extend the leg back to the starting position.
- Immediately drive the opposite knee forward.
- Alternate legs in a controlled, rhythmic motion.
- Keep your hips level and shoulders stable throughout.
Coaching Tips
Form Cues
- Hands under shoulders
- Ribs down
- Knees to chest
- Hips level
Breathing
Exhale sharply as you drive the knee in; inhale as you extend the leg back.
Tempo
1-0-1
Range of Motion
Drive knees as close to the chest as possible without rounding the lower back.
Safety
Safety Notes
- Stop if you feel pain in the lower back
- Ensure straps are securely anchored
Spotting
Not recommended; self-paced exercise.
Common Mistakes
- Hips sagging or piking
- Sawing back and forth
- Looking at feet
- Rounding the spine
When to Avoid
- Acute shoulder injury
- Lower back strain
- Wrist issues
Flexibility Needed
- Shoulder flexion for plank
- Hip flexion for knee drive
- Ankle dorsiflexion
Build Up First
- Proficient plank hold
- Basic core bracing
- Familiarity with suspension training
Also known as
TRX Mountain Climber, Suspension Climber, Suspended Knee Drive, TRX Climber, Suspended Mountain Climber
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