The bridge - mountain climber (cross body) is a dynamic bodyweight exercise that targets the abs while also engaging the glutes, quadriceps, hamstrings, shoulders, and triceps. It combines core stabilization with a cross-body knee drive, challenging both strength and coordination.
Quick Facts
How to Do Bridge - Mountain Climber (cross Body)
Follow these step-by-step instructions to perform Bridge - Mountain Climber (cross Body) with proper form and technique.
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
- Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
- Continue alternating sides, moving at a controlled pace.
- Keep your hips level and avoid lifting your hips too high or sagging them too low.
- Maintain a steady breathing pattern throughout the exercise.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Bridge - Mountain Climber (cross Body) targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Bridge - Mountain Climber (cross Body)
Incorporating Bridge - Mountain Climber (cross Body) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Bridge - Mountain Climber (cross Body) directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Glutes, Quadriceps, Hamstrings, Shoulders, and Triceps, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Bridge - Mountain Climber (cross Body) build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Bridge - Mountain Climber (cross Body) safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Bridge - Mountain Climber (cross Body), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Bridge - Mountain Climber (cross Body), track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.