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Crab Walk

Crab Walk

The Crab Walk exercise is a dynamic movement that engages multiple muscle groups and helps improve your overall strength, mobility, and coordination. This fun and challenging exercise can be performed anywhere, making it an ideal choice for both gym and home workouts. During a Crab Walk, you sit on the floor with your knees bent and feet flat on the ground, while placing your hands behind you with your fingers pointing towards your feet. As you lift your hips off the ground, you will start moving in a sideways motion, resembling the "crab" movement. The primary muscles targeted during a Crab Walk are the triceps, shoulders, glutes, and core. However, this exercise also activates the muscles in your legs, particularly the quadriceps and hamstrings. The constant movement engages your stabilizer muscles, enhancing your balance and coordination. In addition to its physical benefits, the Crab Walk can also provide some unique challenges such as increased flexibility and hip mobility. It's a versatile exercise that can be modified to suit different fitness levels by adjusting the speed, duration, and range of motion. Incorporating the Crab Walk into your workout routine can add variety and excitement while boosting your overall fitness level. It's a great exercise to include in a circuit or as part of a dynamic warm-up to activate your muscles and get your heart rate up. So, if you're looking for a full-body exercise that will challenge your muscles and improve your mobility, give the Crab Walk a try!


  • Start by sitting on the floor with your hands placed behind you, fingers pointing towards your feet.
  • Bend your knees and place your feet flat on the floor, hip-width apart.
  • Lift your hips off the ground, coming into a reverse tabletop position.
  • Engage your core and start walking by moving your right hand and left foot forward at the same time.
  • Continue alternating the movement, taking small steps with your hands and feet.
  • Maintain a steady pace and focus on keeping your hips lifted throughout the exercise.
  • Repeat for the desired number of steps or distance.

Tips & Tricks

  • Ensure proper warm-up and cool-down before and after performing the crab walk to prevent injury.
  • Engage your core muscles throughout the exercise for added stability and balance.
  • Maintain a slow and controlled movement to maximize the benefits of the exercise.
  • Remember to breathe continuously and avoid holding your breath during the crab walk.
  • Vary your crab walk routine by incorporating lateral movements, forward and reverse steps, or even adding resistance bands for an extra challenge.
  • Stay mindful of your form and technique, keeping your shoulders retracted and your hips lifted throughout the exercise.
  • Add crab walks to your regular workout routine to strengthen your glutes, hips, core, and shoulders.
  • For an added cardiovascular challenge, try increasing the speed or duration of the crab walk.
  • Listen to your body and gradually progress the difficulty of the crab walk as you become more comfortable and stronger.
  • Stay consistent with your crab walk practice and combine it with a well-rounded exercise program for optimal results.

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