Crush Your Core with the Semicircle Mountain Climber

Dec 12 / Build Muscle

The mountain climber is an excellent strengthening and conditioning drill. But if you want to dial up the intensity of the exercise, try the semicircle variation, says Men’s Health Fitness Director B.J. Gaddour. 

Just like the standard version of the exercise, you’ll drive your legs in and out while maintaining a pushup position.

But instead of staying in one place, you’ll move your feet side to side so that they create an arch on the floor. Can’t picture it? Watch Gaddour demonstrate the exercise in the video above.

The new pattern increases the intensity of the mountain climber and creates more instability in your core, explains Gaddour. As a result, your shoulders, abs, back, and glutes must work harder to maintain proper form and to stay “locked in” the entire time.  

You can throw the semicircle mountain climber into a circuit routine as your core and cardio movement. Or you can perform it as a finisher—alternating between 30 seconds of work and 30 seconds of rest—for 5 minutes straight.