Thomas performing the Spider Mountain Climbers exercise while wearing the Sports Compression Knee Support


The Spider Mountain Climbers can be a great addition to your fitness routine. They’re an advanced full-body workout targeting the abdominals and obliques, making them an excellent option for strengthening the core. If you’d like to give them a try, here’s how to do Spider Mountain Climbers right!

How to do Spider Mountain Climbers

  1. Start in a high plank position with your body in a straight line, your hands placed shoulder-width apart, and your feet hip-width apart.
  2. Activate your core muscles, keep your back neutral, and ensure your hands remain flat on the floor as you do this exercise.
  3. Lift your right leg up and to the side. As you do so, bend your knee and bring it toward your right elbow. 
  4. Extend your right leg back and return to the starting position.
  5. Repeat on the left side.
  6. Start with 10 reps a leg for 4 sets, then work your way up as your muscles adapt.


Squeeze your belly button into your spine and keep your back nice and straight. With your pelvis tucked in, bring your knee as close to the elbow as you can, but keep it away from the floor. Breathe in as you return to the starting position. 


The benefits of Spider Mountain Climbers

Spider Mountain Climbers are basically a slower version of a mountain climber. So if you want to get into mountain climbers and other variants of the exercise, this is a good place to start.

You’ll improve core strength and hip mobility, helping to strengthen and mobilise key muscle groups that support the back. You’ll also improve cardiovascular health, coordination, and endurance.

Wear a knee brace for protection and better performance!

A Sports Knee Support has a few notable benefits:

  • Compression reduces the rate of muscle fatigue 
  • It improves your awareness of how your body moves throughout the climber
  • And it helps protect the knee joint from harm 


Basketball players playing a game. One of them is wearing Bauerfeind's Sports Compression Knee Support
Sports Compression Knee Support

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

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About Olympic Gold Medalist Thomas Roehler:

Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medalist with a personal best of 93.90 m. With a passion for fitness, Thomas is showing us some of his favourite exercises to start the year with healthy habits and achieve your goals, whether you are just getting started or have been working out for a long time.



 This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

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