Bodyweight Plyo Box Mountain Climbers
Improves lower back strength and plyometric power
BackBeginnerStrengthLevel-Change
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Level-Change |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Position yourself at the edge of a plyo box with your hands on the ground.
- Step 2: Engage your core and keep your back straight.
- Step 3: Bring one knee up towards your chest while keeping the other foot on the ground.
- Step 4: Quickly switch legs, mimicking a running motion.
- Step 5: Land softly on the balls of your feet and immediately repeat.
- Step 6: Focus on quick turnover and controlled movements.
- Step 7: Keep your core engaged to maintain stability.
Equipment
- Plyo Box
Coaching tips
Benefits
Improves lower back strength and plyometric power
Common mistakes
Letting the back sag or arch excessively
Make it harder
Increase box height or add a dumbbell
Make it easier
Decrease box height or use a step
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.