Side Mountain Climbers
(4.42)
through 12 votes
through 12 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Rectus Abdominis![]() ![]() ![]() ![]() ![]() |
---|---|
auxiliary muscles: | Triceps![]() ![]() |
required: | Doable Without Equipment And Weights |
optional: | Bench, Stool, Seat |
fitness level: | Hard |
exercise type: | Strength, Plyometrics, Cardio |
Variations available (3) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/seitlicher_bergsteiger1hd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger2hd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger3hd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger4hd.png)
![Execution - 4th Step Execution - 4th Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger5hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/seitlicher_bergsteiger1Ahd.png)
![Execution - 1nd Step Execution - 1nd Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger2Ahd.png)
![Execution - 2rd Step Execution - 2rd Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger3Ahd.png)
![Execution - 3th Step Execution - 3th Step](http://media.homegym-exercises.com/training/seitlicher_bergsteiger4Ahd.png)
General And Specifics
- with the variation of the Mountain Climbers, you can train the deep musculature more effectively
- additionally, you can activate your cardiovascular system
Starting Position
- begin on all fours
- the hands are right below your shoulders
- stretch out one leg to the back
- keep the back straight and the head in extension to the spine
Correct Execution
- brace the abs
- push yourself off the ground with both feet and switch the positions while you jump
- the balls of the feet touch the ground
- the hands stay where they are
- go on jumping and turn the body to one side from hip down
- the knees point outward, too
- turn to the opposite side, do not stop jumping
- afterwards, come back to the starting position
- do several sets
tips for the workout
- do the exercise faster, to impede it
- to make it easier, bring your hands onto a tool