Spider Mountain Climbers

Spider Mountain Climbers

This exercise strengthens the core, shoulders, and obliques. Bauerfeind’s Sports Knee Compression Sleeve provides stability and compression for top performance, and support during workouts.



The Spider Mountain Climbers is not only a strength-building resistance exercise but also a great cardiovascular workout that can improve your stamina and endurance! In addition to activating the shoulders and core, you’re also improving hip mobility with this move. Over time, practicing the Spider Mountain Climbers can help to loosen tight muscles, reduce lower back pain, and improve knee health. 


  1. Begin in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart.
  2. Bring your right knee to your right elbow.
  3. Extend your right leg back to its starting position and the repeat steps on your left side.
  4. Complete 10 reps.
  5. Repeat this set as desired according to your ability level. 

Tip: Squeeze your belly button into your spine and keep your back nice and straight. With your pelvis tucked in, bring your knee as close to the elbow as you can, but keep it away from the floor. Breathe in as you return to the starting position. 

Primary muscles: Abs, Shoulders, and Obliques
Secondary muscles: Glutes, Quads, and Hip-Flexors



About Olympic Gold Medalist Thomas Roehler:


Thomas Roehler is a professional track and field athlete. He is a 2016 Olympic Gold Medalist with a personal best of 93.90 m in the javelin throw. With a passion for fitness, Thomas is showing us some of his favorite exercises designed to strengthen, stabilize and restore motion to your muscles and joints.


This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed health care provider. The information contained here is not to be considered a plan of care or physical therapy.

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