Bridge - Mountain Climber (Cross Body)

Setup

1. 01Set up in a straight-arm plank with hands under shoulders.
2. 02Form one line from head to heels and brace the trunk.
3. 03Press the floor away so the upper back stays full, not sagging.
4. 04Set the feet about hip width for a stable base.

Execution

1. 01Drive one knee under the body toward the opposite elbow.
2. 02Pause briefly with the knee across the midline.
3. 03Return the foot to the plank position without the hips rising.
4. 04Alternate sides at a controlled tempo.

Checkpoints

• -Hips stay level with the shoulders; no piking on the knee drive.
• -Shoulders stay stacked over the wrists throughout.
• -The knee genuinely crosses toward the opposite elbow, not straight forward.
• -Lower back never sags between reps.

Common mistakes

• -Bouncing the hips up and down with each knee drive.
• -Shifting the weight backward so the shoulders leave the wrist line.
• -Cutting the cross-body path short and driving the knee straight ahead.
• -Sprinting the reps and losing trunk position.