Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Push
See how Slider Mountain Climber could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Slider mountain climbers replace the standard stepping motion with smooth sliding on gliders or towels. This removes impact while maintaining the core and hip flexor challenge. The sliding motion creates constant tension and allows for controlled tempos.
When to use it
Use for low-impact cardio for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Start in a high plank with feet on sliders. Slide one knee toward your chest while keeping the other leg extended. Return and switch legs. Move at your chosen tempo—fast for cardio, slow for core engagement.
Also targets: Shoulders, hip flexors
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Start in high plank with feet on sliders.
Slide one knee toward chest.
Return and slide other knee.
Alternate in controlled motion.
Keep hips level for optimal results.
Move smoothly - this is a common issue that reduces exercise effectiveness.
Sliders reduce impact.
Focus on core engagement.
Can go fast or slow.
Great for conditioning.
Use slider mountain climbers when you want low-impact conditioning or need to reduce noise. They work well in apartment settings, for joint-friendly cardio, or when emphasizing controlled core work over speed.
Hips rising - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Slider Mountain Climber changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
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.
An inconsistent grip during the Slider Mountain Climber can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 30-45 seconds. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Slider Mountain Climber could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Slider Mountain Climber
The Slider Mountain Climber primarily targets the Core, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Slider Mountain Climber include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Chest, Triceps.
Our library labels Slider Mountain Climber as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Slider Mountain Climber. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Slider Mountain Climber is a sliders. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Slider Mountain Climber include: Mountain Climber, Plank. These exercises target similar muscle groups as the Slider Mountain Climber and can be used as substitutes based on your equipment availability, gym setup, or training preferences.