Bridge - Mountain Climber (Cross Body)

Bridge - Mountain Climber (Cross Body) challenges your core, obliques, and stability.

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

Free · iPhone only · Available on the App Store

Description

This exercise is a combination of the bridge pose and mountain climbers, targeting your abs, glutes, and shoulders. It increases core strength and stability while improving agility and cardio endurance.

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How to do Bridge - Mountain Climber (Cross Body)

01
Setup
Assume a high plank position with your hands directly under your shoulders, fingers spread, and feet hip-width apart. Ensure your body forms a straight line from your head to your heels, engaging your core.
02
Keeping your hips stable and parallel to the floor, exhale as you draw your right knee towards your left elbow, engaging your obliques.
03
Briefly hold the contraction, then inhale as you return your right foot to the starting plank position with control.
04
Immediately repeat the movement on the opposite side, drawing your left knee towards your right elbow.
05
Continue alternating sides in a controlled, rhythmic manner for the desired duration.

Tips

Focus on actively pulling your belly button towards your spine throughout the movement to prevent your hips from sagging or rotating excessively.
Resist the urge to rush; perform each knee drive with control, focusing on the muscle contraction rather than momentum.
Exhale as you bring your knee towards your elbow to deepen the core contraction, and inhale as you extend your leg back.
Keep your shoulders directly over your wrists and actively push the floor away to maintain a strong upper body foundation.

Common mistakes

Allowing your hips to drop towards the floor puts strain on your lower back; fix this by actively engaging your core and glutes to maintain a straight body line.
Twisting your hips too much to meet your knee reduces oblique engagement; fix this by keeping your hips as square to the floor as possible and focusing on bringing the knee across your body.
Rounding your upper back or letting your head drop strains your neck and spine; fix this by looking slightly forward and maintaining a neutral spine throughout the exercise.

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Questions

What muscles does Bridge - Mountain Climber (Cross Body) work?

Bridge - Mountain Climber (Cross Body) primarily targets Obliques, Rectus Abdominis.

Is Bridge - Mountain Climber (Cross Body) good for beginners?

Bridge - Mountain Climber (Cross Body) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bridge - Mountain Climber (Cross Body)?

You need Body weight to perform Bridge - Mountain Climber (Cross Body). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bridge - Mountain Climber (Cross Body)?

Focus on actively pulling your belly button towards your spine throughout the movement to prevent your hips from sagging or rotating excessively. Resist the urge to rush; perform each knee drive with control, focusing on the muscle contraction rather than momentum. Exhale as you bring your knee towards your elbow to deepen the core contraction, and inhale as you extend your leg back. Keep your shoulders directly over your wrists and actively push the floor away to maintain a strong upper body foundation.

What are common mistakes when doing Bridge - Mountain Climber (Cross Body)?

Allowing your hips to drop towards the floor puts strain on your lower back; fix this by actively engaging your core and glutes to maintain a straight body line. Twisting your hips too much to meet your knee reduces oblique engagement; fix this by keeping your hips as square to the floor as possible and focusing on bringing the knee across your body. Rounding your upper back or letting your head drop strains your neck and spine; fix this by looking slightly forward and maintaining a neutral spine throughout the exercise.