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Medicine Ball Mountain Climber

Step by step instructions, muscle activation and variants for the Medicine Ball Mountain Climber.

MediumAbsCore

About this exercise

The medicine ball mountain climber is a core conditioning exercise performed in a high-plank position with both hands on a medicine ball. The unstable surface demands greater core activation compared to the standard floor variation, while the alternating knee drives elevate the heart rate for a combined strength and cardio effect.

How to Perform

  • Place a medicine ball on the floor and grip it with both hands, forming a high-plank position with arms straight
  • Brace your core and keep your hips level — do not let them rise or sag
  • Drive your right knee toward your chest in a controlled but quick motion
  • Immediately extend the right leg back as you drive the left knee forward
  • Continue alternating legs at a steady, controlled pace
  • Keep your shoulders directly over the ball throughout the movement
  • Breathe continuously and avoid holding your breath during the drill

Muscle Activation

Primary
AbsCore
Secondary
GlutesQuadricepsFront shoulders

About the Medicine Ball Mountain Climber

The Medicine Ball Mountain Climber is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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