# Forward And Backward Crab Walk - Canonical: https://fitwill.app/exercise/10995/forward-and-backward-crab-walk/ - Media ID: 10995 - Primary muscle: Glutes - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/10995/forward-and-backward-crab-walk.mp4 ## Description The Forward And Backward Crab Walk is a body weight locomotion drill performed from the crab position: hands planted behind you, feet flat on the floor, and hips lifted so your torso forms a tabletop. Instead of holding that position statically, you walk your hand-and-foot pairs forward for a set distance, then reverse the pattern and walk backward to the start. It looks simple, but keeping the hips elevated while the limbs move makes it a surprisingly demanding full-body coordination challenge. This movement earns its place in warm-ups, conditioning circuits, and youth or general strength programs because it trains several things at once. The triceps and shoulders support your weight with the arms locked out behind the body, an angle most pressing exercises never touch. The glutes and hamstrings hold the hips up, the deep core works to keep your torso level as limbs move, and the wrists and forearms handle sustained extension loading. Walking backward adds a different coordination demand, since you cannot see where your hands are landing and must rely on spatial awareness. Setup quality determines everything here. Sit on the floor with your knees bent, place your hands just outside your hips with fingers pointing toward your feet, and drive through the heels to lift the hips until your thighs and torso roughly parallel the floor. If the hips sag, your lower back takes over; if they sit too high, the movement turns into an awkward squat shuffle. The working range is a strong, stable tabletop that you can maintain for every step. To execute well, move with a contralateral pattern: step one hand and the opposite foot together, then switch sides. Keep the steps short, the head neutral, and the hips level rather than rocking side to side with each step. Breathe steadily instead of holding your breath, and stop the set as soon as the hips start to drop or the shoulders creep up toward the ears. The Forward And Backward Crab Walk suits beginners learning body control, athletes building shoulder and trunk stability, and anyone recovering pressing capacity after wrist-heavy training blocks, provided wrist extension is comfortable. Start with 10 to 20 meters forward and back, rest as needed, and progress by adding distance or slowing the tempo rather than rushing the steps. ## Instructions 1. Sit on the floor with your knees bent about 90 degrees and your feet flat on the ground, roughly hip-width apart. 2. Place your palms on the floor just behind your hips, fingers pointing toward your feet, arms fully extended. 3. Squeeze your glutes and drive through your heels to lift your hips until your torso and thighs form a straight, tabletop line. 4. Brace your abdominal wall as if bracing for a light push, keeping your head in a neutral position and your neck relaxed. 5. Walk forward by stepping one hand and the opposite foot a short distance ahead at the same time, then switch sides, keeping the steps small. 6. Continue the alternating hand-and-foot pattern for your target distance, keeping the hips lifted and level the entire time. 7. When you reach the end point, reverse the same contralateral pattern and walk backward until you return to the starting spot. 8. Exhale smoothly as you move and avoid holding your breath; aim for one steady breath every two to four steps. 9. If your hips begin to sag or your shoulders shrug up, set your hips down, rest briefly, and reset into the tabletop before continuing. ## Tips & Tricks - The most common breakdown is the hips dropping toward the floor as fatigue sets in; once the tabletop line is lost, the drill becomes a lower back exercise, so end the set right there. - Pointing your fingers away from your toes instead of toward them loads the wrists in a harsher angle; keep the fingers aimed at your feet to stay comfortable. - Avoid looking down at your feet while walking backward; a neutral gaze keeps your neck in line with your spine and helps you sense the floor with your hands. - Small steps win. Long reaches shift your weight onto a single arm and cause the hips to tilt sideways, so keep each hand-and-foot step within a few inches. - If your wrists complain, make a fist and walk on your knuckles, or spend a few weeks building wrist extension mobility before adding distance. - Push the floor away with your shoulders rather than sinking into them; think of keeping a small space between your shoulders and ears throughout. - On the backward walk, slide or place the feet first and let the hands follow, which keeps you from tripping over your own heels. - Practice on a smooth mat or grass before attempting it on a slick gym floor, since sliding hands undermine the whole contralateral pattern. ## Frequently Asked Questions ### What muscles does the Forward And Backward Crab Walk work? The Forward And Backward Crab Walk primarily challenges the glutes and hamstrings, which hold the hips up, along with the triceps and shoulders, which support your body weight on locked arms. The deep core stabilizes your torso as the opposite hand and foot move. ### Is the Forward And Backward Crab Walk good for beginners? Yes, provided wrist extension is comfortable. Beginners should start with short distances, such as 10 meters forward and back, and prioritize keeping the hips level over covering ground quickly. ### Why do my wrists hurt during the Forward And Backward Crab Walk? The crab position places the wrists in deep extension while bearing body weight, which is unfamiliar for many people. Try walking on closed fists, shortening your sets, or building wrist extension mobility gradually before increasing the distance. ### How far should I walk in each set of the Forward And Backward Crab Walk? A practical starting point is 10 to 20 meters forward, then the same distance backward. Add distance or slow the tempo only when you can complete the entire set without your hips dropping. ### What is the most common mistake in the Forward And Backward Crab Walk? Letting the hips sag as fatigue builds, which shifts the load to the lower back. Taking steps that are too long is a close second, because it rocks the hips sideways and makes each arm momentarily carry most of your weight. ### What can I substitute for the Forward And Backward Crab Walk? The static crab hold builds the same shoulder, tricep, and hip extension strength without the coordination demand, while bear crawls train contralateral gait with far less wrist extension load. Both are reasonable swaps. ### Should I move the same-side hand and foot together or opposite ones? Move one hand with the opposite foot. This contralateral pattern keeps the torso stable and carries over to natural gait, whereas same-side stepping causes the hips to lurch with every step. ### Is the Forward And Backward Crab Walk safe for the shoulders? For healthy shoulders, it is generally well tolerated because the arms stay straight and the load is moderate. If you have an active shoulder impingement or recent injury, get clearance first, and stop if you feel pinching at the front of the shoulder. ### Why walk backward instead of only forward? The backward leg forces you to place your feet without seeing them, sharpening spatial awareness and balance, and it slightly changes how the hips and calves contribute. It also doubles the return trip, so you finish where you started.