10 Best Bridge - Mountain Climber (Cross Body) Alternatives for Core

The Bridge - Mountain Climber (Cross Body) is done lying face down. Ranked closest by our scoring: the Kneeling Plank Tap Shoulder, the Crab Twist Toe Touch and the Prone Twist On Stability Ball. Four harder versions, among them the Hanging Oblique Knee Raise and the Arm Slingers Hanging Straight Legs, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bridge - Mountain Climber (Cross Body)

Bridge - Mountain Climber (Cross Body)Play demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Glutes, Quadriceps, Hamstrings, Shoulders, Triceps

How to perform Bridge - Mountain Climber (Cross Body)
  1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
  3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
  4. Continue alternating sides, moving at a controlled pace.
  5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
  6. Maintain a steady breathing pattern throughout the exercise.
  7. Repeat for the desired number of repetitions.
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Ranked Bridge - Mountain Climber (Cross Body) Alternatives

10 substitutes, ranked by how closely each one matches the Bridge - Mountain Climber (Cross Body) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Kneeling Plank Tap ShoulderPlay demonstration

    1. Kneeling Plank Tap Shoulder

    83% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done kneeling instead.

    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Bridge - Mountain Climber (Cross Body)
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: kneeling, not lying face down
  2. Crab Twist Toe TouchPlay demonstration

    2. Crab Twist Toe Touch

    82% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done seated instead.

    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: seated, not lying face down
  3. Hanging Oblique Knee RaisePlay demonstration

    Progression

    3. Hanging Oblique Knee Raise

    82% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: hanging, not lying face down
  4. Arm Slingers Hanging Straight LegsPlay demonstration

    Progression

    4. Arm Slingers Hanging Straight Legs

    79% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight down.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Hold for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: hanging, not lying face down
  5. Gorilla ChinPlay demonstration

    Progression

    5. Gorilla Chin

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: hanging, not lying face down
  6. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    Progression

    6. Arm Slingers Hanging Bent Knee Legs

    78% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
    2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
    3. Slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: hanging, not lying face down
  7. Prone Twist On Stability BallPlay demonstration

    7. Prone Twist On Stability Ball

    78% match
    • Abs
    • Stability-ball
    • Intermediate
    • Isolation

    A good swap when you have a stability ball to work with, and it still works the abs.

    How to perform this exercise
    1. Start by lying face down on a stability ball with your feet shoulder-width apart and your toes touching the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your core muscles and slowly lift your upper body off the ball, keeping your back straight.
    4. Rotate your torso to one side, bringing your shoulder towards your hip. Keep your hips and legs stable throughout the movement.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the rotation to the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: lying face down, the same as the Bridge - Mountain Climber (Cross Body)
  8. Roller Body SawPlay demonstration

    8. Roller Body Saw

    78% match
    • Abs
    • Foam-roll
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start in a plank position with your forearms on the roller and your body in a straight line.
    2. Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
    3. Pause for a moment at the furthest point, then slowly roll the roller back towards your starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: lying face down, the same as the Bridge - Mountain Climber (Cross Body)
  9. Alternate Heel TouchersPlay demonstration

    9. Alternate Heel Touchers

    76% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight out to the sides, parallel to the ground.
    3. Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
    4. Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: lying on your back, not lying face down
  10. Oblique Crunches

    10. Oblique Crunches

    76% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor.
    2. Make sure your feet are elevated and resting on a flat surface.
    3. Now lift the shoulder in which your hand is touching your head.
    4. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee.
    5. After your knee touches your elbow, lower your body until you have reached the starting position.
    6. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise.
    7. Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Bridge - Mountain Climber (Cross Body)
    • Equipment: bodyweight only, the same as the Bridge - Mountain Climber (Cross Body)
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Bridge - Mountain Climber (Cross Body)

Bridge - Mountain Climber (Cross Body) FAQ

What muscles does Bridge - Mountain Climber (cross Body) work?

It primarily targets the rectus abdominis and obliques through anti-rotation and transverse plane movement, with secondary activation of hip flexors and glutes during the bridge component. Cue tight abs and a neutral pelvis to maximize core stiffness and limit lumbar extension.

Can I build muscle without doing Bridge - Mountain Climber (cross Body)?

Yes. You can build core muscle using progressive bodyweight variations (hollow holds, side plank progressions, single-leg bridges) and by increasing time under tension or reps. Always cue a braced core and maintain neutral spine to ensure the rectus abdominis and obliques receive consistent mechanical stimulus.

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