Against-Wall Mountain-Climber
Get a full-body workout! This low-impact mountain climber variation strengthens core, glutes and legs! Great for all fitness levels.
Muscle Groups
Primary
Secondary
Instructions
1. Start by facing a wall, standing about two feet away from it.
2. Place your hands on the wall at shoulder width, and walk your feet back until your body is at a diagonal angle to the wall, as shown in the first image. Your arms should be straight, and your body should form a straight line from your head to your heels.
3. Engage your core muscles, keep your back flat, and maintain a neutral spine position.
4. Lift your right knee and drive it towards the wall while maintaining your balance and keeping the core engaged, as demonstrated in the following images.
5. Return your right foot to its original position and immediately drive your left knee towards the wall, alternating legs quickly.
6. Continue alternating legs, performing the movement at a brisk but controlled pace, as if climbing the wall with your feet. Each knee drive counts as one repetition.
7. Perform the exercise for a set number of repetitions or a specific time duration. Rest and repeat for additional sets if desired.
Remember to breathe steadily throughout the exercise, and keep your movements controlled to maximize engagement of the targeted muscles.
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