How To Do Mountain Jacks Exercise Properly

Mountain jacks exercise compares to climbing a mountain. Sometimes you push your feet wide and out to find a stable ground to step.

Therefore, mountain jacks exercise involves jumping with your legs out wide and moving them back and forth when in a plank position.

It primarily focuses on front shoulders, triceps, upper chest, glute max, and hip flexors

The exercise works out the whole body, targeting your secondary muscles like quads and calves.

When done correctly, mountain jacks exercise adds your cardio and whole-body strength. Hence helps you maintain a straight posture.

HOW TO DO MOUNTAIN JACKS EXERCISE PROPERLY

  • Get into a standard plank position, your hands directly under your shoulders. The hands should be slightly wider than the shoulders, like you want to do a push-up.
  • Plant your toes into the ground and distribute your weight evenly between your hands and toes.
  • Focus by looking at a spot on the floor. Your head should be in line with your back.
  • Raise your butt slightly above your head, making sure your feet are together.
  • Push your right knee towards your chest as far as you can go. Then take it back to the starting position.
  • Switch legs and bring the left knee in towards your chest. Keep alternating between the legs like someone running but in plank position. Do four rounds with the mountain climb. Pause.
  • From the starting position, with your feet together, jump your feet out to the sides and immediately return them to the starting position. The legs should go beyond your shoulder width. Do four rounds.
  • Alternate between the two rounds and remember to keep constant breathing throughout the movements.

WHAT MUSCLES DOES MOUNTAIN JACKS EXERCISE WORK?

The exercise works out the whole body including quads and calves. It primarily focuses on front shoulders, triceps, upper chest, glute max, and hip flexors.

QUADRICEPS (QUADS)

Quadriceps is a group of muscles in front of your thighs. They are among the longest and strongest muscles in your body. They consist of four muscles; the rectus femoris, the vastus lateralis, the vastus intermedius, and the vastus medialis.

Their key role is to help you extend your leg and make movements. Toned and strong quads help to improve the stability of your knee.

Additionally, they enable you to improve your athletic performance, reducing the risk of knee injuries. Exercising the muscles ease everyday movements, such as walking and jumping.

CALVES

The calf muscle is on the back of your lower leg, behind the shin bone. The calves include three muscles: gastrocnemius, soleus, and plantaris. They work together to help you stand on your toes and flex your foot. Additionally, they allow you to walk, run, and jump.

Exercising your calves builds strong big calves that improve your stability, posture, and body balance.

They also support your feet and ankle joints. During mountain jacks exercise, they help you push your toes off the ground. Hence, propel you forward or upward, contributing to your pace and stride length.

TRICEPS

The triceps are commonly known as the three-headed muscles of the arm. It is a large thick muscle on the back of the upper arm and helps control the movements of the elbow.

It’s also responsible for the elbow joint extension in straightening your arm.

Triceps also play a significant role in building your upper body strength. In addition, they help with your elbow and shoulder movements.

Exercising on the triceps gives you stability on your shoulders and arms. In addition, they increase your flexibility and increase your range of motion.

UPPER CHEST

The upper chest consists of the top parts of your pecs. The upper chest muscle fibers originate from the collar bone running diagonally towards to attach to the upper arm bone.

The upper chest is responsible for stabilizing the shoulder joint and better breathing.

Exercising the upper chest muscles improves your posture, strengthening and lengthening your chest. In addition, this helps support deeper breathing because the pecs are connected to your ribs. Therefore, expand with every breath.

During a mountain jacks exercise workout, the upper chest helps in controlling breathing as it expands with every breath. As a result, it helps maintain your exhaling and inhaling during exercise.

 BENEFITS OF MOUNTAIN JACKS EXERCISE

1.     IT GIVES YOUR BODY STABILITY

The exercise helps build your cardio endurance, agility, and chest strength. Also, your shoulders, chest, and arms coordinate to stabilize your upper body during mountain jacks exercise. This helps improve your body stability, posture, and balance.

2.     IMPROVES YOUR AIR INTAKE

Mountain jacks exercise strengthens and lengthens your upper chest. Since the pecs are connected to the ribs, they expand with every breath. Broadened chest helps you to take deep and controlled breaths. Therefore, you get heart health benefits and also burn calories.

3.     REDUCES KNEE INJURIES

The mountain jacks exercise helps build up toned and strong quads that protect you from knee injuries. Especially during the athlete’s performance, you are prone to injuries on your knees. Therefore, the exercise will help you keep you protected from injuries.

ALTERNATIVE TO MOUNTAIN JACKS EXERCISE

Here is another workout you can try if you’re looking to add a variation to the mountain jacks exercise.

CROSS-BODY MOUNTAIN CLIMBER

This is a great core strengthening exercise that targets the abdominal region and also works the hip flexors and oblique.

How to do cross-body mountain climber:

  • Begin in plank position, with your arms shoulder-width apart. Your feet should be together and your toes into the ground.
  • Pull your right knee across your chest towards the left elbow then bring it back to the start position. Immediately switch to your left knee across your chest towards the right

MOUNTAIN JACKS EXERCISE MISTAKES TO AVOID

1.     FAILING TO TOUCH THE FLOOR WITH YOUR TOES

The toes should be the only feet part that touches the ground. This helps you to enjoy all the benefits of the exercise. It also enables you to avoid injuries. This tends to happen when jumping wide out and in and when bringing your knees to your chest and taking it back.

2.     FAILING TO DISTRIBUTE YOUR WEIGHT EVENLY

When in the plank position, you should evenly distribute your weight between your hands and toes. If you shift your weight back, the exercise won’t be effective.

3.     BOUNCING ON YOUR TOES

This mainly happens when jumping out and in or moving your knees towards your chest. It would be best not to force your toes into the ground during the moves. Go easy on them, and you will avoid injuries too.