Decline Mountain Climber

A plank variation with alternating knee drives on a declined bench, increasing core difficulty and cardio intensity.

Instructions

1. Set up a bench in a declined position with the lower end on the ground.
2. Place your hands on the ground in a plank position with your feet elevated on the bench.
3. Maintain a straight body line from head to feet with your core engaged.
4. Drive one knee toward your chest in a quick, explosive motion.
5. Return that leg to the starting position while simultaneously driving the opposite knee forward.
6. Continue alternating legs at a steady pace.
7. Maintain strict form and avoid hips sagging or rotating.
8. Continue for the prescribed number of repetitions or time duration.

Tips

• The decline position significantly increases the difficulty compared to flat ground.
• Keep your core tight throughout to prevent your hips from sagging.
• Perform this movement explosively for cardio benefits or controlled for strength work.
• If too difficult, start with feet on the ground and hands on the bench.