Core
Modified diagonal mountain climber
- Kit
- No kit
- Works
- obliques · abs
- Also
- front delts · hip flexors · glutes · chest
The modified diagonal mountain climber is a slowed down plank variation: from a high plank you draw one knee across your body toward the opposite elbow, then place the foot back down before switching. Taking out the running tempo puts the work on the obliques and deep abdominals instead of momentum. It suits anyone who finds fast mountain climbers messy or hard on the wrists and shoulders.
Form
How to do modified diagonal mountain climber
- 1Set up in a high plank: hands under your shoulders, arms straight, legs back and feet about hip width apart. Squeeze your glutes so your hips sit level with your shoulders.
- 2Brace your stomach and pull one knee forward and across, aiming it toward the outside of the opposite elbow. Move at a pace you can control.
- 3Exhale as the knee comes in and let your lower back round slightly. Do not let your hips dip toward the floor.
- 4Place that foot back down in its starting spot, inhale, then repeat on the other side and keep alternating for the whole effort.
- 5Keep your shoulders stacked over your hands throughout and stop shifting your weight forward and back as you swap sides.
Watch for
Common mistakes
Hips rise into a pike as the knee comes in.
Fix: Lower your hips until your body is one line and keep the movement in your legs and waist, not your back.
Rushing so the knees barely travel across the body.
Fix: Slow down and bring each knee all the way to the opposite elbow before you switch.
Shoulders drifting behind or ahead of the hands, loading the wrists.
Fix: Reset so your wrists sit directly under your shoulders and hold that position as you alternate.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.