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Suspension Mountain Climber

Suspension Mountain Climber

The Suspension Mountain Climber is an intense full-body exercise that targets multiple muscle groups while also challenging your balance and stability. This exercise is performed using suspension straps or rings, making it a great option for those who want to add variety and intensity to their workout routine. The Suspension Mountain Climber primarily engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis. These muscles are responsible for stabilizing your spine and pelvis, and by incorporating this exercise into your routine, you can develop a stronger, more defined midsection. In addition to working your core, the Suspension Mountain Climber also targets your upper body. As you move through the exercise, your shoulders, chest, and triceps become engaged to stabilize your body and perform the movement. This exercise can help strengthen and tone these muscles, improving your overall upper body strength. Furthermore, the Suspension Mountain Climber also works your lower body. This exercise engages your quadriceps, hamstrings, and glutes as you bring your knees towards your chest. You can expect to feel your lower body working to maintain stability and control throughout the movement. Overall, the Suspension Mountain Climber is a dynamic and challenging exercise that targets multiple muscle groups in your body. By incorporating it into your workout routine, you can enhance your core strength, upper body stability, and lower body control.


  • Start by attaching the suspension training straps to a stable overhead structure, such as a pull-up bar or a sturdy beam.
  • Position yourself facing away from the suspension straps and hold onto the handles with your palms facing down.
  • Lean forward and place your feet into the foot cradles of the suspension straps, ensuring a secure grip.
  • Assume a plank position with your body forming a straight line from head to toe.
  • Engage your core muscles by tightening your abs and glutes.
  • Next, drive one knee toward your chest while keeping your upper body stable.
  • Extend the leg back to the starting position and repeat the movement with the opposite leg.
  • Continue alternating legs in a controlled and rhythmic manner.
  • Maintain a steady pace and aim for a full range of motion, bringing each knee as close to your chest as possible.
  • Perform the designated number of repetitions or time intervals according to your workout program.
  • Throughout the exercise, focus on maintaining proper form and alignment.
  • To increase the difficulty, you can elevate your feet on an elevated surface or add a twist at the top of the movement by rotating your hips.
  • Remember to breathe continuously and not hold your breath during the exercise.
  • Once you have completed the desired number of repetitions or time, carefully remove your feet from the foot cradles and return to a standing position.
  • Stretch your muscles to cool down and prevent any post-workout stiffness or soreness.

Tips & Tricks

  • Engage your core muscles throughout the movement to stabilize your body.
  • Maintain a neutral spine alignment by avoiding excessive arching or rounding of the back.
  • Focus on driving your knees in towards your chest under control for optimal hip flexion.
  • Keep your shoulders, elbows, and wrists aligned to avoid unnecessary strain on the joints.
  • Avoid resting or bouncing your feet on the suspension straps; instead, aim for continuous and controlled movement.
  • Breathe deeply and exhale during the knee drive to enhance core activation and stability.
  • Start with shorter sets and gradually increase the duration as you build strength and endurance.
  • To progress the exercise, try elevated or single-leg variations once you have mastered the basic movement.
  • Ensure the suspension straps are securely anchored to a stable object or surface before starting the exercise.
  • Listen to your body and modify the intensity or range of motion if needed to prevent any discomfort or injury.


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