Abs & core
Low Plank Climbers
Mountain climbers from a forearm plank. They're lower and slower than regular climbers, so your core does more of the work and your wrists get a break.
- Works
- Core, hip flexors, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Set up in a forearm plank: elbows under your shoulders, forearms on the mat and your body in a straight line from head to heels.
- 2Brace your core so your hips stay level with your shoulders.
- 3Bring your right knee in under your body toward your right elbow, then step it back.
- 4Repeat with your left knee and keep switching at a steady pace.
Cues
- Push the floor away with your forearms.
- Hips stay low and still.
- Quiet feet: step each foot back softly.
Common mistakes
- Hips piking up. That takes the work off your core. Lower your hips until they line up with your shoulders.
- Lower back sagging. Squeeze your glutes and pull your belly button in. If it keeps sagging, slow down.
- Sinking between your shoulders. Press your forearms into the mat so your chest doesn't drop toward the floor.
Easier
Slow it down to one knee every 2 seconds, or rest on your knees for a few seconds when your hips start to sag.
Harder
Pause for 1 second with each knee in, or pick up the pace while your hips stay level.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between low plank climbers and mountain climbers?
Low plank climbers are done on your forearms, which puts more of the work on your core and keeps weight off your wrists. They're usually slower and quieter. Regular mountain climbers are on your hands and faster, so they feel more like cardio.
