Mountain climbers, in which you put your hands on the floor and mimic the motion of climbing with your legs, combine dynamic and isometric force to produce an overall body workout. This is a cardiovascular type of exercise, and it will give you strengthening benefits as well. Mountain climbers are a good exercise to do at home because no special equipment is needed, but you'll get a full body workout. Speak with your doctor before starting any new exercise program.
Muscles
The primary muscles used in the mountain climber exercise include those of the butt, hips, thighs and core. The target muscles are the rectus and transverse abdominus, glutes, hip abductors, quadriceps and hamstrings. The stabilizing muscles, or those that make the movement of the target muscles possible include the anterior, middle and posterior deltoids, latissimus dorsi, erector spinae, soleus, gastrocnemius and obliques.
Dynamic Force Production
The movement portion of the mountain climber exercise works different muscles than the isometric portion. When you move your legs, your body uses hip extension and flexion. The knees are also at work during flexion. Your ankles are participating in plantar flexion and your spine is rotating.
Static Force Production
Your body remains stable with the static force produced by certain muscles. These muscles are worked as well, just in a different way. Their job is to produce force without movement so they become toned through isometric force. The muscles of the scapula and clavicle provide protraction. Your shoulders remain in transverse flexion with your delts supporting your body.
Correct Form
Begin by lying face down on the ground. Lift your body off the ground by using your hands and toes for support. Bend one knee to bring one foot up so that you are in a low squat position. Straighten your arms by extending your elbows. This is your starting position. Engage your abs, keep your back straight and in one quick motion, lift both feet in the air and switch the position of your legs. Repeat for the desired duration and number of sets.
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