Mountain Climber (Band)

A dynamic cardio and core exercise using a resistance band to add challenge while performing alternating knee drives in a plank position.

Instructions

1. Start in a plank position with hands on the ground, body straight, and a band looped around your feet.
2. Keep your hands shoulder-width apart and your core braced.
3. Drive one knee toward your chest while keeping your hips level.
4. Quickly return that foot to the starting position and drive the opposite knee forward.
5. Continue alternating knee drives at a controlled pace, maintaining proper plank alignment.
6. Keep your shoulders stacked over your wrists and your core engaged throughout.
7. Avoid letting your hips sag or rotate during the movement.
8. Perform for the desired duration or number of repetitions.

Tips

• Start slowly to master the movement pattern before increasing speed.
• Maintain a straight body line from head to heels throughout the exercise.
• Adjust band resistance for comfort; use lighter resistance if maintaining form is difficult.
• Focus on explosive knee drives to maximize core activation and cardiovascular benefits.
• Keep your gaze slightly ahead of your hands to maintain neutral spine alignment.
• Breathe steadily throughout the movement without holding your breath.