Cross Body Mountain Climbers

• CATEGORY

  Core

  Conditioning

  Bodyweight

  Dynamic

• EQUIPMENT NEEDED

  Bodyweight

  Mat (optional)

• LEVEL

  Intermediate

Overview

Cross Body Mountain Climbers are a dynamic core and conditioning exercise that elevates heart rate while targeting the obliques. Performed in a plank position, this variation drives the knees diagonally across the body, combining trunk stability, rotation, and endurance.

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Muscles Worked

PRIMARY:

• Rectus abdominis

• Obliques

• Hip flexors

SECONDARY:

• Anterior deltoids

• Triceps brachii

• Core stabilizers

• Quadriceps

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STEP-BY-STEP INSTRUCTIONS

1. Begin in a high plank position with hands directly under shoulders and body in a straight line.

2. Brace your core and keep hips level.

3. Drive your right knee across your body toward your left elbow.

4. Return your right leg to starting position.

5. Drive your left knee across your body toward your right elbow.

6. Continue alternating sides in a smooth, quick rhythm for prescribed reps or time.

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Variations

• Slow down movement for a core stability focus

• Perform elevated on a bench or box for regression

• Add a resistance band around feet for increased intensity

• Combine with standard mountain climbers for variety

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Benefits

• Strengthens obliques and core stabilizers

• Improves conditioning and cardiovascular endurance

• Builds upper body stability through shoulders and arms

• Functional bodyweight drill requiring no equipment

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COACHING CUES

• Keep hips low so they don’t bounce.

• Drive knee across toward opposite elbow.

• Stay braced through your core.

• Maintain steady breathing rhythm.

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Notes

Cross Body Mountain Climbers combine rotational core engagement with a high-intensity conditioning effect. They are an efficient bodyweight exercise for athletes, fat loss training, or anyone looking to blend core strength with endurance.