Mountain Climbers Slow
Quick answer
Slow mountain climbers are a controlled plank exercise where you drive one knee forward under your chest, return the foot, then switch legs at a steady pace. They work the abs, while your shoulders, chest and triceps hold the plank and your legs drive the knees.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Mountain Climbers Slow
- 1
Start in a plank with your hips slightly elevated.
- 2
Rock forward as you bring your right knee centrally up between your arms.
- 3
Straighten your leg and return your foot to the floor while rocking back to your plank.
- 4
Repeat on the opposite side.
- 5
Alternate sides at a steady pace.
Form cues
- Stack your shoulders over your wrists and push the floor away.
- Hold your hips just above plank height, without sagging or piking high.
- Drive each knee toward the center of your chest, not out to the side.
- Place each foot back softly before the other knee comes forward.
- Move slowly enough that you could pause at any point in the rep.
Breathing: Breathe out as each knee drives toward your chest and in as that foot steps back, keeping a smooth rhythm.
Common Mountain Climbers Slow mistakes
Hips sagging toward the floor
Brace your abs and squeeze your glutes so your body stays close to one line from head to heels.
Shoulders drifting back behind the hands
Rock forward slightly as the knee comes in so your shoulders stay over your wrists.
Speeding up into a fast shuffle
Take one to two seconds for each knee drive; the fast version is a separate exercise.
Hips twisting as the knee comes through
Keep both hips pointing at the floor and bring the knee straight forward.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| BeginnersSlow, steady pace | 1–3 | 10–15 each side | 60–90 s |
| Conditioning | 3–5 rounds | 20–40 s work | 20–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Mountain Climbers Slow variations and alternatives
Variations
- Mountain Climbers (fast)
The quicker, running version for more of a cardio effect.
- Spider Mountain Climbers
Bring the knee outside the elbow to add more hip mobility and side-core work.
- Incline mountain climbers
Hands on a bench or step to take weight off your wrists and shoulders while you learn it.
- Cross-body mountain climbers
Drive each knee toward the opposite elbow to bring in more oblique work.
Alternatives
- Plank
A static hold that builds the same trunk stiffness without the leg movement.
- Dead Bug
Trains the abs to resist arching while your limbs move, lying on your back.
- Shoulder Taps
A plank variation that challenges your core to stop your hips from rocking.
- Reverse Crunch
Works the abs by curling the knees toward the chest from the floor.
Mountain Climbers Slow FAQ
What is the difference between slow and fast mountain climbers?
Both use the same plank-and-knee-drive pattern. The slow version puts the focus on control, asking your abs and shoulders to hold a steady plank while each knee comes in. The fast version is closer to running in a plank, so it raises your heart rate more and becomes a conditioning exercise. Many people learn the slow version first.
Are slow mountain climbers good for your abs?
Yes. Your abs work hard to keep your hips from sagging and to pull each knee toward your chest, and the slow pace means there is little momentum to hide behind. They also train your shoulders to hold you up. For more ab challenge, add a pause with the knee tucked before returning the foot.
How long should I do slow mountain climbers for?
Beginners can start with 10–15 slow reps per leg for one to three sets. Once that feels controlled, you can use timed rounds of 20–40 s with short rests in a circuit. Stop the set when your hips start to sag or your shoulders drift back, because form, not duration, is what makes the exercise useful.
What if mountain climbers hurt my wrists?
Plank-based moves put your wrists in a bent-back position under load. Try placing your hands on a bench or step to reduce the load, spreading your fingers and pressing through the whole hand, or holding dumbbell handles to keep the wrists straight. If the pain continues, stop and have it checked by a qualified professional.
Sources
Related calculators
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