Side Mountain Climber

Instructions

1
Start in a plank position with hands shoulder-width apart, arms fully extended, body in a straight line from head to heels, core engaged and neutral spine maintained
2
Keep hands firmly planted on the ground, shoulders positioned directly over wrists, engage core muscles and maintain a rigid torso throughout the movement
3
Lower body by bending at the knees, bringing heels toward glutes in a controlled manner while maintaining plank alignment, allowing hamstrings to lengthen and flex
4
Extend legs back to return to the starting plank position, driving through hamstrings and glutes to straighten knees fully and restore the straight-body alignment
PRIMARY MUSCLESHamstrings
SECONDARY MUSCLESGastrocnemius, Gluteus Maximus, Erector Spinae, Rectus Femoris
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Hamstrings, the Side Mountain Climber is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Cardio, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Cardio stability and proprioception during heavy loads.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Hamstrings and associated synergists.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Cardio.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Hamstrings.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gastrocnemius, Gluteus Maximus, Erector Spinae, Rectus Femoris to maintain control of the Body weight.

Beginner Tips

If you are new to the Side Mountain Climber , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions