Mountain Climber


Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest position (Figure 9-4).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.



  1. Push upward with the feet and quickly change the positions of the legs.
  2. Return to the starting position.
  3. Repeat the movements in count 1.
  4. Return to the starting position.
Figure 9-4. Mountain climber

Check Points:

  • The hands are directly below the shoulders with the fingers spread (middle fingers pointing straight ahead) with the elbows straight, not locked.
  • To prevent the trunk from sagging, contract and hold the abdominals throughout the exercise. Do not raise the hips and buttocks when moving throughout the exercise.
  • Align the head with the spine and direct the eyes to a point about two feet in front of the body.
  • Throughout the exercise, remain on the balls of the feet.
  • Move the legs straight forward and backward, not at angles.

Precaution: N/A

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