Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Push
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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
See where Slider Mountain Climber fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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 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.
Intermediate lifters looking to progress their training.
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.
MySetPlan places Slider Mountain Climber inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Slider Mountain Climber
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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.
The Slider Mountain Climber is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Slider Mountain Climber, the recommended approach depends on your goals. 3-4 sets of 30-45 seconds. Rest 45s. For strength, use 20-30 seconds. For muscle growth, perform 30-45 seconds. For endurance, complete 45-60 seconds.
The Slider Mountain Climber typically requires a sliders, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.