Mountain Climber Lunge

Mountain Climber Lunge

The Mountain Climber Lunge is a dynamic and challenging exercise that targets multiple muscle groups in your lower body and core. This exercise combines the benefits of a lunge with the intensity of a mountain climber, making it a fantastic choice for those looking to increase strength, endurance, and overall fitness. The primary muscles engaged in the Mountain Climber Lunge include the quadriceps, hamstrings, glutes, and calf muscles. As you perform the exercise, you'll also activate your core muscles, including the abdominals and obliques, to maintain stability and balance. This exercise offers a great cardiovascular workout as it elevates your heart rate while challenging your lower body muscles. By incorporating the Mountain Climber Lunge into your routine, you can effectively burn calories, improve lower body strength, and enhance your overall athletic performance. While performing the Mountain Climber Lunge, remember to maintain proper form and alignment. Engage your core, keep your chest lifted, and ensure that your knees are tracking over your toes during the lunge portion. This exercise can be modified by adjusting the speed or adding resistance, making it suitable for individuals of varying fitness levels. Incorporating the Mountain Climber Lunge into your workout routine can bring variety and intensity to your training. Whether you choose to perform it at home or in the gym, this exercise is a fantastic addition to any lower body and core strengthening program.


  • Start by standing upright with your feet hip-width apart.
  • Step forward with your right foot into a lunge position, while simultaneously bending your left knee and lowering it towards the floor.
  • At the same time, place your hands on the ground in front of you, shoulder-width apart.
  • As you transition into the next step, jump and switch your legs, bringing your left foot forward and your right foot back.
  • While in mid-air, alternate the positions of your hands, so the hand that was in front of your right foot is now in front of your left foot.
  • Continue this alternating lunge and jump motion, maintaining a fluid and controlled movement.
  • Remember to engage your core, keep your back straight, and land softly with each jump.
  • Perform the desired number of repetitions or time interval according to your fitness level and goals.

Tips & Tricks

  • Focus on proper form and technique to maximize the effectiveness of the exercise.
  • Engage your core throughout the movement to enhance stability and improve overall strength.
  • Maintain a steady pace and avoid rushing through the exercise to ensure proper muscle engagement.
  • Find a comfortable and balanced position to prevent any unnecessary strain on your joints.
  • Breathe rhythmically throughout the exercise to maintain optimal oxygen flow and prevent fatigue.
  • Gradually increase the intensity or difficulty level over time to challenge your body and continue progressing.
  • Listen to your body and modify the exercise as needed to accommodate any limitations or injuries.
  • Incorporate this exercise into a well-rounded workout routine that includes cardio, strength training, and flexibility exercises for overall fitness.
  • Fuel your body with proper nutrition to support muscle growth and recovery.
  • Stay consistent with your exercise routine to see long-term results and improvements.


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