Suspension Feet Elevated Mountain Climber

Instructions for proper form

1. Set up the suspension trainer so that the straps hang down, and adjust the length so they are just above knee height. 2. Place your feet in the foot cradles, ensuring a secure fit. 3. Get into a plank position by extending your body, with your hands directly beneath your shoulders and your body in a straight line from head to heels. 4. Engage your core and keep your hips level. 5. Begin the exercise by lifting one knee towards your chest while the other leg stays extended. 6. Alternate legs in a controlled manner while maintaining a tight core and proper form throughout the movement. 7. Ensure that your elbows remain slightly bent and your spine is neutral.

Common mistakes to avoid

1. Allowing the hips to sag or rise excessively, which can place strain on the lower back. 2. Not engaging the core, leading to improper alignment and reduced effectiveness. 3. Rushing the movement, which can compromise form. 4. Failing to keep the shoulders relaxed, which can lead to unnecessary tension.

Benefits

Specific benefits of the exercise

1. Targets the core muscles effectively, particularly the rectus abdominis. 2. Improves stability and coordination through the anti-extension and spinal flexion movement patterns. 3. Enhances overall body control and functional fitness due to the use of suspension equipment.

Expected results and timeframe

With consistent training (3–4 times per week), you can expect improved core strength and stability within 4-6 weeks. Visible abdominal definition may take longer depending on overall body fat percentage and diet..

Who this exercise is best for

This exercise is ideal for intermediate individuals looking to enhance core strength, improve stability, and incorporate functional movements into their workouts. It is also beneficial for athletes requiring a strong midsection for improved performance.

Scientific studies supporting its effectiveness

Studies have shown that exercises involving instability (such as suspension training) can increase muscle activation in the core compared to traditional exercises, leading to greater strength development and improved functional performance in daily activities.

Variations

Beginner modifications

1. Perform the mountain climber without using suspension straps, on the floor to build foundational strength before progressing. 2. Lower the foot cradles on the suspension trainer closer to the ground to reduce the difficulty level. 3. Slow down the pace to focus on form.

Advanced progressions

1. Increase the speed of the mountain climbers for a cardiovascular challenge. 2. Add a twist at the knee towards the opposite elbow to engage the obliques further. 3. Extend the legs back out to a push-up position between each climber for a more intense full-body workout.

Integrations

Complementary exercises

1. Plank variations (side plank or forearm plank) to build overall core stability. 2. Burpees for additional cardiovascular conditioning. 3. Russian twists to target the obliques.

Super set recommendations

Super set with core-focused exercises, such as plank holds or hollow body holds to maximize core activation and endurance.

Sample workout routines

1. Warm-Up: Dynamic stretches, light cardio. 2. Circuit: 30 seconds of suspension feet elevated mountain climbers, 30 seconds of plank holds, 30 seconds of ab roller, repeat circuit 3-4 times. 3. Cool down: Static stretches focusing on the core and lower back.

Exercise combinations

Combine with exercises that require core engagement, such as deadlifts or kettlebell swings, for a full-body workout that emphasizes stability and strength.

Best time to do this exercise in your workout

This exercise is best performed during the core portion of your workout, after a warm-up and before any cooldown stretches. It works well within a circuit training format or after compound lifts to incorporate core stability.