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BIM Lab: Mountain Climber

The Mountain Climber is a popular exercise often used in group exercise settings. In this video I explain how to avoid some common mistakes and get more out of your Mountain Climbers.


  1. Keep your hands stacked directly under your shoulders (don’t let your body travel forward as you bring your knee up)
  2. Bring your knee straight up towards your elbow without rounding your lower back or letting your knee track outward. Your goal is to obtain as much hip flexion as possible while maintaining good form
  3. Keep your opposite leg straight and focus on pushing your heel down towards the floor

PRO TIP: Performing this exercise slower will yield more core activation, while performing if faster will result in a high caloric output.

If you have any questions or want to know more about anything featured in this post, please feel free to email Andrea at or book a free assessment with us here

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About the author

Andrea Lawson has been a practicing Kinesiologist since 2008 and is the founder of Balance in Motion, a training facility created for people to rehabilitate from injuries, improve athletic performance, and crush their health and fitness goals. She is passionate about providing a space where anyone can step foot in and feel both comfortable and productive no matter the injury, age, or stage they may be at in their fitness journey. With this vision, Andrea has witnessed her clients achieve goals they never thought possible, and gain unmatched levels of confidence in themselves, helping them to Go Beyond Better.