Mountain Climbers with Shoulder Tap - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Mountain Climbers with Shoulder Tap

Step by step instructions, muscle activation and variants for the Mountain Climbers with Shoulder Tap.

MediumAbsCore

About this exercise

Mountain climbers with a shoulder tap combines the dynamic knee-drive of mountain climbers with a static shoulder tap, demanding both core stability and anti-rotation strength. The alternating movements challenge the core to resist lateral shifts while the hips stay level.

How to Perform

  • Begin in a high plank position with hands directly under your shoulders and body in a straight line
  • Drive one knee toward your chest in a mountain climber motion, then return to the start
  • Drive the opposite knee toward your chest, then return to the start
  • Tap your right hand to your left shoulder, keeping your hips as still as possible
  • Return your right hand to the floor, then tap your left hand to your right shoulder
  • Continue alternating mountain climbers and shoulder taps in a controlled rhythm
  • Keep your hips level and core braced throughout the movement

Muscle Activation

Primary
AbsCore
Secondary
QuadricepsFront shouldersObliques

Common Mistakes

Common mistakes content is coming soon.

About the Mountain Climbers with Shoulder Tap

The Mountain Climbers with Shoulder Tap 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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