Mountain Climber Kickout
Mountain Climber Kickout Exercise Description
Mountain Climber Kickout is a fast, body‑weight plank variation that blends core stability with lower‑body agility. You hold a strong high plank while alternately driving one knee toward your chest, then “kicking” that foot back to full hip extension as the opposite knee drives forward. The quick switch creates a light plyometric demand and elevates heart rate, while you maintain a neutral spine and level hips. Primary work targets the anterior core (rectus abdominis, obliques), hip flexors, and shoulder stabilizers (serratus anterior, deltoids), with assistance from the triceps and forearms to keep the plank stable. The legs cycle rapidly, so the quadriceps and calves help manage landing and repositioning, and the glutes lightly engage to prevent lumbar extension. This variation is effective for practicing bracing under speed without sacrificing alignment.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Deltoid - Anterior, External Obliques, Gastrocnemius - Medial Head, Rectus Abdominis, Rectus Femoris, Serratus Anterior, Vastus Lateralis
- Stabilizing Muscles: Gluteus Maximus, Multifidus, Transversus Abdominis, Triceps Brachii - Long Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Mountain Climber Kickout Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, elbows soft, shoulders slightly protracted.
– Create a straight line from head to heels; ribs down, pelvis neutral, glutes lightly engaged.
– Press the floor away to keep the upper back active; neck long, gaze just ahead of your hands.
– Drive the right knee toward the chest without rounding the low back; left leg stays long.
– With a quick, light hop, kick the right foot back to plank as the left knee drives forward (switch).
– Land softly on the balls of the feet; keep hips level and minimize torso rotation.
– Maintain quiet, rhythmic breathing; exhale during each knee drive.
– Keep contact pressure even through both hands; avoid collapsing into the shoulders.
– If the hips pike or the low back sags, slow the cadence and reset your plank.
– Finish by stepping both feet back to a stable plank, then lower the knees to exit.
Mountain Climber Kickout Tips
‘- Set your hands directly under your shoulders with fingers spread and elbows soft.
– Slightly protract your shoulders and press the floor away to keep your upper back active.
– Maintain a straight line from head to heels with ribs down, pelvis neutral, and glutes lightly engaged.
– Keep your neck long and gaze just ahead of your hands.
– Drive each knee toward your chest without rounding your lower back.
– Use a quick, light hop to switch legs, fully kicking the back leg out to plank each time.
– Land softly on the balls of your feet, keeping your hips level and minimizing torso rotation.
– Maintain quiet, rhythmic breathing and exhale during each knee drive.
– Keep contact pressure even through both hands and avoid collapsing into your shoulders.
– If your hips pike up or your low back sags, slow the cadence and reset your plank before continuing.
Mountain Climber Kickout Beginner Introduction
Mountain Climber Kickout is a fast-paced, bodyweight move built from a plank position that turns a core exercise into a cardio challenge. The upper body holds a strong, straight posture while one knee drives toward the chest and the legs trade places in a quick, springy motion. Each switch adds a light hopping element that raises breathing and heart rate, all while the midsection stays steady rather than letting the low back or hips sway around.
This exercise centers on the abs and side abs, with strong help from the hip flexors as the knees cycle in and out. The shoulders, rib cage area, triceps, and forearms work together to support the plank, creating solid tension through the upper body. Meanwhile, the thighs and calves handle the repeated landings and push-offs, and the glutes contribute just enough to discourage arching through the lower back. The overall feel is one of rhythm and coordination: a blend of stability, speed, and control that challenges alignment under a faster tempo.