Legs·Bodyweight·Compound

Mountain Climbers

Quads · Bodyweight

Beginner

Body Part

Legs

Equipment

Bodyweight

Level

Beginner

Type

Compound

Force

Pull

The Mountain Climbers is a beginner bodyweight exercise that primarily targets the Quads.

Muscles Worked

Quads primaryChest secondaryHamstrings secondaryShoulders secondary

1Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
2Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.

Barbell

Barbell Back Squat

The king of lower-body lifts

Dumbbell

Bulgarian Split Squat

The most hated, most effective leg builder

Barbell

Sumo Deadlift

Wide stance, short pull, big hips and quads.

Barbell

Front Squat

Upright squatting for monster quads

Exercise data from the open-source Free Exercise DB.