Vertical Mountain Climber

Vertical Mountain Climber

The Vertical Mountain Climber is a challenging full-body exercise that mimics the action of climbing a vertical mountain. This exercise primarily targets your core, shoulders, arms, and legs, making it an excellent choice for a well-rounded workout. The Vertical Mountain Climber also gets your heart pumping, making it a great cardiovascular exercise. When performing the Vertical Mountain Climber, you engage your abdominal muscles to stabilize your torso while simultaneously working your leg muscles to drive the climbing motion. This exercise not only helps to tone and strengthen your abs but also improves your overall balance and coordination. Furthermore, the Vertical Mountain Climber activates your upper body muscles, including the shoulders, chest, and arms, helping to enhance your upper body strength and tone. One of the great things about the Vertical Mountain Climber is that it can be modified to suit different fitness levels. Beginners can start with a slower pace and focus on maintaining proper form, gradually increasing the intensity as they become more comfortable. Advanced fitness enthusiasts can add a jump at the top of the movement or incorporate resistance bands for an added challenge. To get the most out of the Vertical Mountain Climber, it's important to maintain proper form throughout the exercise. This includes keeping your core engaged, your shoulders relaxed, and your pelvis in a stable position. As with any exercise, it's important to listen to your body and start with a weight or intensity level that feels comfortable and challenging, but not overwhelming. Incorporating the Vertical Mountain Climber into your workout routine can help take your fitness to new heights!


  • Start in a push-up position with your arms straight and your body in a straight line from head to toe.
  • Engage your core muscles by pulling your belly button in towards your spine.
  • Bring your right knee towards your chest, while keeping your left leg extended.
  • Quickly switch legs, bringing your left knee towards your chest and extending your right leg.
  • Continue alternating legs in a quick and fluid motion, as if you're climbing a mountain vertically.
  • Focus on maintaining a steady pace and keeping your core engaged throughout the exercise.
  • Perform the exercise for the desired number of repetitions or for a set amount of time.

Tips & Tricks

  • Maintain proper form by placing your hands shoulder-width apart and keeping your core engaged.
  • Start with a slow and controlled movement before gradually increasing the speed as you become more comfortable.
  • Focus on driving your knee towards your chest using the strength of your core and legs.
  • Breathe consistently throughout the exercise to ensure adequate oxygen supply to your muscles.
  • Engage your glutes to stabilize your hips and enhance the effectiveness of the exercise.
  • Keep your head aligned with your spine and avoid straining your neck.
  • Incorporate variations, such as side-to-side or twisting mountain climbers, to target different muscle groups.
  • Combine the vertical mountain climber with other bodyweight exercises to create a comprehensive home workout routine.
  • Listen to your body and adjust the intensity and duration of the exercise to match your fitness level and goals.
  • Stay consistent with your exercise routine and gradually increase the difficulty to continue challenging your body.


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