Bridge - Mountain Climber (cross Body)
Learn how to do the Bridge - Mountain Climber (cross Body) with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Glutes, Quadriceps, Hamstrings, Shoulders, Triceps.
How to Do the Bridge - Mountain Climber (cross Body)
Follow these steps to perform the Bridge - Mountain Climber (cross Body) with correct form:
- 1Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- 2Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
- 3Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
- 4Continue alternating sides, moving at a controlled pace.
- 5Keep your hips level and avoid lifting your hips too high or sagging them too low.
- 6Maintain a steady breathing pattern throughout the exercise.
- 7Repeat for the desired number of repetitions.
Bridge - Mountain Climber (cross Body) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Bridge - Mountain Climber (cross Body)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Bridge - Mountain Climber (cross Body) work?
The Bridge - Mountain Climber (cross Body) primarily targets your Abs. Secondary muscles worked include Glutes, Quadriceps, Hamstrings, Shoulders, Triceps. This makes it an effective exercise for developing your waist.
Do I need equipment for the Bridge - Mountain Climber (cross Body)?
No. The Bridge - Mountain Climber (cross Body) is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Bridge - Mountain Climber (cross Body) with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Bridge - Mountain Climber (cross Body)?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Bridge - Mountain Climber (cross Body)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Bridge - Mountain Climber (cross Body) best for?
The Bridge - Mountain Climber (cross Body) fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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