Reformer Pilates
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Illustration of Mountain Climber on the Pilates reformer

Exercise

Mountain Climber

Advanced

Advanced Wunda Chair exercise in a plank position with feet on the pedal, pressing it down for intense core and shoulder demand.

Setup instructions

Stand facing the Wunda Chair and lean forward to place both hands on the floor directly below the shoulders. Step both feet up onto the pedal so the body is in a long plank position. Engage the core and stabilise the shoulder girdle before beginning.

Breathing cues

Exhale to press the pedal. Inhale to return.

Movement steps

  1. 1Inhale to prepare in the plank.
  2. 2Exhale to press the pedal down by bending the hips toward a pike, keeping the spine long.
  3. 3Inhale to return to the plank position with control.
  4. 4Keep the core active throughout and avoid collapsing into the low back.
  5. 5Repeat for the prescribed reps.

Common mistakes

Letting the hips sag in the plank; losing shoulder support; holding the breath; rushing the pedal press; dropping the head.

Safety notes

Requires strong core and shoulder stability. Only attempt with a firm pedal control and strong plank foundation. Avoid with wrist, shoulder, or low-back issues.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Mountain Climber suitable for beginners?

    No. Mountain Climber is an advanced exercise requiring a strong plank, shoulder stability, and significant core endurance. Build these foundations progressively before attempting it.

  • What muscles does Mountain Climber work?

    The deep core muscles work intensely to stabilise the plank throughout. The shoulder stabilisers support the hands-on-floor position, and the hip flexors and glutes manage the pedal press.

  • What is Mountain Climber good for?

    It is one of the most demanding total-body exercises in Pilates, building simultaneous core endurance, shoulder stability, and hip flexor strength in a single movement.