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

This exercise primarily targets the abs and obliques, making it effective for core strength and stability. It also engages the shoulders, glutes, and upper legs as secondary muscles, providing a full-body workout with emphasis on rotational core movement.

Do I need any equipment for the Bridge to Mountain Climber (Cross-Body)?

No equipment is required since it’s a bodyweight exercise. All you need is a clear floor space, and you can use a yoga mat for comfort and better grip during the movement.

Is the Bridge to Mountain Climber (Cross-Body) suitable for beginners?

Yes, beginners can perform this exercise by slowing down the pace and focusing on proper form. Start with fewer reps and shorter sets to build core endurance before increasing intensity.

What are common mistakes to avoid when doing this exercise?

Avoid letting your hips sag or rotate excessively, as this can reduce core engagement and strain your lower back. Maintain a straight body line in the plank position and draw your knees toward the opposite elbow with controlled movement.

How many sets and reps should I do for the Bridge to Mountain Climber (Cross-Body)?

For general fitness, aim for 3 sets of 10–15 cross-body reps per side. If training for endurance, you can perform the exercise for 30–60 seconds per set while maintaining good form.

What are the main safety tips for this exercise?

Keep your core tight and wrists aligned under your shoulders to avoid strain. If you feel discomfort in your back or wrists, reduce the range of motion or take breaks as needed.

Are there any variations of the Bridge to Mountain Climber (Cross-Body)?

You can modify by performing the movement on your forearms to reduce wrist pressure or slow the tempo for more core control. Advanced variations include adding a push-up between reps or performing it on an unstable surface like a BOSU ball.

Bridge to Mountain Climber (Cross-Body)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Begin in a high plank position with your hands under your shoulders and your body in a straight line. Bring your right knee diagonally toward your left elbow, then return to plank and repeat with your left knee toward your right elbow. Keep your hips level and core engaged throughout the movement.

Step-by-Step Instructions

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Engage your core and glutes to maintain stability throughout the movement.
Begin by lifting your right knee and bringing it diagonally across your body toward your left elbow. Keep your hips level and avoid sagging or rotating your torso.
Return your right leg to the starting position in a controlled manner.
Repeat the movement with your left knee, bringing it diagonally across your body toward your right elbow.
Continue alternating legs in a controlled and steady rhythm, maintaining proper form and engaging your core throughout the exercise.

Explore more abs exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Jack Plank

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Obliques

Bodyweight

Rolling Bridge

Obliques

Abs

Bodyweight

Kettlebell Figure 8

Obliques

Abs

Kettlebell

Landmine 180

Obliques

Barbell

Frequently Asked Questions

What muscles does the Bridge to Mountain Climber (Cross-Body) work?: This exercise primarily targets the abs and obliques, making it effective for core strength and stability. It also engages the shoulders, glutes, and upper legs as secondary muscles, providing a full-body workout with emphasis on rotational core movement.
Do I need any equipment for the Bridge to Mountain Climber (Cross-Body)?: No equipment is required since it’s a bodyweight exercise. All you need is a clear floor space, and you can use a yoga mat for comfort and better grip during the movement.
Is the Bridge to Mountain Climber (Cross-Body) suitable for beginners?: Yes, beginners can perform this exercise by slowing down the pace and focusing on proper form. Start with fewer reps and shorter sets to build core endurance before increasing intensity.
What are common mistakes to avoid when doing this exercise?: Avoid letting your hips sag or rotate excessively, as this can reduce core engagement and strain your lower back. Maintain a straight body line in the plank position and draw your knees toward the opposite elbow with controlled movement.
How many sets and reps should I do for the Bridge to Mountain Climber (Cross-Body)?: For general fitness, aim for 3 sets of 10–15 cross-body reps per side. If training for endurance, you can perform the exercise for 30–60 seconds per set while maintaining good form.
What are the main safety tips for this exercise?: Keep your core tight and wrists aligned under your shoulders to avoid strain. If you feel discomfort in your back or wrists, reduce the range of motion or take breaks as needed.
Are there any variations of the Bridge to Mountain Climber (Cross-Body)?: You can modify by performing the movement on your forearms to reduce wrist pressure or slow the tempo for more core control. Advanced variations include adding a push-up between reps or performing it on an unstable surface like a BOSU ball.