Bridge - Mountain Climber (cross Body)
Use pure bodyweight leverage to build a trunk that resists rather than folds: Bridge - Mountain Climber (cross Body) closes out a session in minutes.
How to do Bridge - Mountain Climber (cross Body)
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
- Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
- Continue alternating sides, moving at a controlled pace.
- Keep your hips level and avoid lifting your hips too high or sagging them too low.
- Maintain a steady breathing pattern throughout the exercise.
- Repeat for the desired number of repetitions.
Bridge - Mountain Climber (cross Body) Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Bridge - Mountain Climber (cross Body) Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Bridge - Mountain Climber (cross Body)
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Bridge - Mountain Climber (cross Body) — Frequently Asked Questions
How do you do the Bridge - Mountain Climber (cross Body)?
Start in a high plank position with your hands directly under your shoulders and your body in a straight line. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bridge - Mountain Climber (cross Body) work?
The Bridge - Mountain Climber (cross Body) primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Bridge - Mountain Climber (cross Body) should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bridge - Mountain Climber (cross Body) good for beginners?
Not usually. The Bridge - Mountain Climber (cross Body) is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Bridge - Mountain Climber (cross Body)?
Try the Band Horizontal Pallof Press, Assisted Hanging Knee Raise With Throw Down or the Prone Twist On Stability Ball. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
