Banded Mountain Climbers

Compound exercise, Body weight




Required equipment

Main muscles

  • Abdomen: Straight abdominal muscle
    (Musculus rectus abdominis)
  • Abdomen: External oblique abdominal muscle
    (Musculus obliquus externus abdominis)
  • Thigh: Quadriceps
    (Musculus quadriceps femoris)
  • Thigh: Thigh flexor
    (Musculus biceps femoris)
  • Buttocks: Large gluteus maximus
    (Musculus gluteus maximus)

Training plans

Banded Mountain Climbers is a suitable substitute for similar exercises in or as a supplement to various training plans.

Banded Mountain Climbers: Basics and alternatives

: Involved main muscle groups Banded Mountain Climbers

Involved main muscle groups:
Banded Mountain Climbers

Mountain climbers are primarily an endurance exercise. From the push-up position, move your legs forward alternately, imitating a movement similar to mountain climbing.

By adding a resistance band, you can also use this exercise to support muscle building by further challenging your butt, leg, and abdominal muscles. This can be particularly useful at the end of a workout session.

Mountain climbers can also be performed without a resistance band. If you don’t have one or want to focus more on cardio, simply don’t use one when doing the exercise. The instructions (see below) remain the same except for the resistance band.

This exercise is perfect for at-home workouts because it doesn’t require much space or equipment, yet it targets many muscle groups.

Correct Execution

As the name suggests, the goal of banded mountain climbers is to mimic the movement seen while climbing a mountain.

It’s important that the movement comes from your thighs and not your ankle.

Video Tutorial

Banded Mountain Climbers from 4KOR Fitness

Step-by-Step Instructions

Stand hip-width apart and wrap the resistance band around both feet.

Now, get into the classic push-up position. Your hands should be about shoulder-width apart and pointing straight at the floor. Your arms are fully extended.

Next, lift your pelvis slightly so it no longer forms a straight line with your feet and upper body. This way, your upper body is parallel to the floor.

Now, pull one leg towards your arms, stretching the resistance band. The movement comes from your thigh – you don’t jump off with your ankle.

When your leg reaches the front point, move it back to the starting position. As your toes touch the ground, start the same movement with the second leg. Once you’re comfortable, you can increase the speed and start the movement of the second leg when the first leg is moving back, before the toes touch the ground.

Keep your head looking down throughout the exercise.

Common Mistakes

To make mountain climbers effective, it’s important to use your thighs to pull up your legs. Don’t push off your legs at your ankles, as you would when jumping.

Also, make sure your core is tight throughout, and your back is as straight as possible. Avoid forming a rounded back.

You set the pace. When you feel like you’re running out of breath, reduce the speed at which you pull up your legs.