TRX Mountain Climber

Man performing the TRX mountain climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife, or Prone Pike. The difference is you are performing a 'Mountain Climber' which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.

Primary muscles worked

  • Abs

Secondary muscles worked

  • Shoulders
  • Quadriceps
  • Rectus Femoris
Body Part

Body Part:




Step 1: Begin with the TRX straps in the lowest point, a few inches above the ground. Place your feet in the straps so the tops of your feet are facing down. Face away from the anchor point.

Step 2: Place yourself into a strong plank position, keeping your feet in the straps. moving further away from the anchor point makes the exercise more challenging.

Step 3: While holding the strong plank position, alternate a knee-to-chest movement, focusing on pulling with the abdominal muscles. When one knee is being brought to the chest, the other leg is returning to the starting plank position.

Step 4: Repeat this movement several times.

How to progress the exercise

The progression of this exercise is all about levers. The shorter the lever (as in the knees to chest), the easier the movement is. If you perform the exercise with your legs straight (ie: pike), the challenge is much greater.

Additional Information

Tip: Mastery of a strong plank is needed for this exercise, especially to avoid sagging at the hipe when performing the exercise very dynamically. The abdominal muscles need to be firing quite strongly to avoid overusing the hip flexors in the knee to chest movement.

Man performing the TRX mountain climber



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Girl performing a TRX Hamstring curl

TRX Hamstring Curl

The TRX Hamstring Curl is a preceeding movement towards the Supine Hip Extension to Leg Curl. It’s a good beginning posterior chain (Glutes, hamstrings, lower back) activator and is loved by runners around the world.


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