Slider Mountain Climber
Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Push
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For training your core, the Slider Mountain Climber is a solid intermediate-level pushing movement in the cardio category. Use for low-impact cardio for optimal results.
Everything You Need to Know About the Slider Mountain Climber
The Slider Mountain Climber is a intermediate difficulty exercise that targets your Core and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for low-impact cardio for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Slider Mountain Climber — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Slider Mountain Climber?
- 1
Start in high plank with feet on sliders.
- 2
Slide one knee toward chest.
- 3
Return and slide other knee.
- 4
Alternate in controlled motion.
- 5
Keep hips level for optimal results.
- 6
Move smoothly - this is a common issue that reduces exercise effectiveness.
What are the best tips for the Slider Mountain Climber?
Sliders reduce impact.
Focus on core engagement.
Can go fast or slow.
Great for conditioning.
Common Slider Mountain Climber mistakes
Hips rising - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Slider Mountain Climber shifts the loading pattern away from your Core and can compress your lower back. Stay planted and let your Core do the work.
Losing control for optimal results.
During any pressing movement like the Slider Mountain Climber, this mistake reduces how effectively your Core can produce force. Focus on the muscle you're trying to work — if you can't feel your Core driving the movement, something is off.
Hands too far forward.
A poor grip during the Slider Mountain Climber limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Slider Mountain Climber — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Slider Mountain Climber
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-45 seconds. Rest 45s.
What are good alternatives to the Slider Mountain Climber?
Other Variations
- Cross-Body Slider Climber
- Slow Slider Climber
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Slider Mountain Climber — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep controlled.
- Don't go too fast initially.