Modified Deep Knee Mountain Climbers
Builds core endurance and hip mobility with a controlled, deeper knee-drive variation.
Core & AbsBeginnerStrengthFlexion
At a glance
| Muscles worked | Primary: core & hip flexors. Secondary: shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Flexion |
| Sets & reps | 3 sets × 20-30 total |
| Estimated calories burned | ~23 kcal |
| Equipment | None needed |
How to do it
- Start in a high plank or modified plank position.
- Drive one knee deeply toward the chest.
- Quickly switch legs in a controlled mountain-climber pattern.
- Keep the core braced and hips relatively level.
- Continue for the desired reps or time.
Coaching tips
Benefits
Builds core endurance and hip mobility with a controlled, deeper knee-drive variation.
Common mistakes
Avoid letting the hips pike too high or bouncing.
Make it harder
Increase speed under control or elevate the hands.
Make it easier
Slow the tempo or reduce range.
Breathing
Exhale as each knee drives in.
Build a workout with this exercise
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Advanced · 5 sets × 3-5 repsThrough the Knee Ab Tuck
Intermediate · 4 sets × 20 repsGeneral 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.