# Suspension Trainer Mountain Climbers

A mountain climber with your feet in the cradles of a suspension trainer. It trains the abs to hold a plank while your knees drive in one at a time, with the hanging straps adding a stability challenge.

- Intermediate · Isolation
- Equipment: Suspension trainer
- HD video: https://media.seto.fit/exercises/suspension-trainer-with-grips-mountain-climber/video/male.mp4
- HTML: https://seto.fit/exercises/suspension-trainer-mountain-climbers/

## Muscles worked

- Abs: 9/10
- Obliques: 5/10
- Lower back: 3/10

## How to do the Suspension Trainer Mountain Climbers

1. Place your feet securely in the suspension trainer cradles, adjusting the straps.
2. Begin in a plank position, hands directly beneath your shoulders, legs extended.
3. Quickly bring one knee toward your chest, keeping your body stable and straight.
4. Return your foot to the starting position, and repeat with the other leg.

### Full technique — 7 steps

1. Set the suspension trainer to mid-calf length and place both feet securely in the cradles.
2. Move into a high plank with hands under your shoulders and legs extended behind you.
3. Tighten your stomach, squeeze your glutes, and keep your body in a straight line from head to heels.
4. Drive one knee forward under your torso toward your chest without shifting your shoulders back.
5. Return that foot to the start position as the opposite knee drives forward.
6. Alternate legs in a quick running rhythm while keeping your hips as level as possible.
7. Keep the straps quiet by resisting side-to-side sway and hip rotation.

## Common mistakes

- Hips piking high above shoulders
- Short knee drive under torso
- Shoulders drifting behind hands
- Excessive side-to-side hip sway
- Feet swinging in the straps

## Form cues

- Shoulders over hands
- Run knees under torso
- Keep hips level
- Keep straps still

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 20–40 reps · rest 45 s · 3 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Ab Wheel Half Rollout](https://seto.fit/exercises/ab-wheel-half-rollout/), [Alternating Forearm Supported Leg Raise](https://seto.fit/exercises/alternating-forearm-supported-leg-raise/)
- **Barbell**: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/)
- **Resistance bands**: [Resistance Band Dead Bug](https://seto.fit/exercises/resistance-band-dead-bug/), [Lying Resistance Band Crunch](https://seto.fit/exercises/lying-resistance-band-crunch/)
- **Weight plates**: [Plate Overhead Sit-Up](https://seto.fit/exercises/plate-overhead-sit-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Reverse Crunch](https://seto.fit/exercises/reverse-crunch/) — 25% of bodyweight
- Easier: [Supine Suspension Trainer Knee Tuck](https://seto.fit/exercises/supine-suspension-trainer-knee-tuck/) — 45% of bodyweight
- **This exercise: Suspension Trainer Mountain Climbers — 55% of bodyweight**
- Harder: [Ab Wheel Knee Tuck](https://seto.fit/exercises/ab-wheel-knee-tuck/) — 60% of bodyweight
- Harder: [Suspension Trainer Hanging Leg Raise](https://seto.fit/exercises/suspension-trainer-hanging-leg-raise/) — 85% of bodyweight

## Quick answers

### What muscles does the Suspension Trainer Mountain Climbers work?

Primary: Abs 9/10. Also works: Obliques 5/10, Lower back 3/10.

### When should I do the Suspension Trainer Mountain Climbers in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Suspension Trainer Mountain Climbers?

Strength: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–40 reps, rest 45 s, 3 reps in reserve.

### What can I do instead of the Suspension Trainer Mountain Climbers?

No equipment: Ab Wheel Half Rollout, Alternating Forearm Supported Leg Raise. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Lying Resistance Band Crunch. Weight plates: Plate Overhead Sit-Up.

### What is an easier version of the Suspension Trainer Mountain Climbers?

Supine Suspension Trainer Knee Tuck (45% of bodyweight), Reverse Crunch (25% of bodyweight).

### What is a harder version of the Suspension Trainer Mountain Climbers?

Ab Wheel Knee Tuck (60% of bodyweight), Suspension Trainer Hanging Leg Raise (85% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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